TIME TO REGISTER FOR THE OPEN:
CrossFit Games Open Season is nearly upon us and its time for our CFK family to register for the open! You can register via the link below. If you are new to the open, you can read more about it via the link below as well. Last year we had over 130 CFK members participate in the open. We were one of the leading affiliates for open participation in the DMV – which says a lot about our community. I hope to increase that number this season and make it an even bigger community event. The open kicks off on February, 22nd and runs until March 26th. This year we will once again host the open WODs all day on Friday as well as host our Saturday Throwdowns, with make up options during open gym on Sundays. There will be more than enough opportunities to complete the workout and participate. We will also be bringing back our Thursday Night Throwdowns right after the live announcement. If you are on the fence about participating in the open, don’t be. There are Rx and Scaled options for all the events, so anyone can participate. More importantly, its truly a community event. The box is hopping during the five weeks of the open and you won’t want to miss out on the fun. Plus the workouts will be programmed in to our regular programming each week so you will all be doing them anyways! The cost to register is $20. You can register via the link below and be sure to select CrossFit Kingstowne as your affiliate as well as request access to join our CrossFit Kingstowne team! Last year we have over 130 members registered, my goal this year is 175! And you don’t want to let a pregnant lady down, do you?
PRE-ORDER YOUR CFK 2018 CF GAMES OPEN TEE/TANK:
We are running a pre-order for our 2018 Crossfit Kingstowne Open Shirts and Tanks. Click the link below and add your name along with your desired quantity, color and size. The pre-order period will run from now until Sunday, 28 June to allow enough time for the shirts to be produced and delivered. Please note that I will not be ordering extras, so if you want an open shirt or tank, you need to pre-order via the link below. Once the shirts arrive your card on file will be charged for the order you place otherwise you will need to pay cash upon pick up. LADIES PLEASE NOTE: The sizing for the ladies t-shirts tend to run small, so I recommend ordering a size or two up than you normally wear. For the ladies tanks they tend to run on the larger size, so I would order down a size or two.
EMOM: 10 Minutes
M1: 3 OH Squat (A: 175/115; Rx: 155/105; S: 125/85)
M2: 10 GHD Back Extension or Supermans
1 Minute Max Calories on Rower
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
Coach led core and recovery