30 June 2018
OUR 8-WEEK SUMMER FIT CAMP HAS STARTED – BUT THERE IS STILL TIME TO REGISTER (ROLLING ADMISSIONS).
Cycle 4 of our Fit Camp kicked off on 25 June and runs until 20 August! If you missed the start our summer Fit Camp, but still want to join us for the summer, its not too late. You are welcome to jump in at any time and try out the camp. We understand schedules can be hectic in the summer and we can prorate the number of weeks you plan to attend our summer camp upon registration. The Fit Camp includes our early morning Co-Ed Fit Camp on Monday, Wednesday, and Friday at 5:15 a.m. to 6:00 a.m., or the Evening Ladies Only Fit Camp on Monday and Wednesday from 8:00 p.m. to 9:00 p.m. and Friday at 6:00 p.m. to 7:00 p.m., as well as our Saturday morning Unloaded Fit Camp from 8 a.m. to 9 a.m. To register for the upcoming Summer Fit Camp follow the link below. FIT CAMP Sessions can be pro-rated upon registration to accommodate summer travel schedules. If you need to adjust your registration, please contact us at info@crossfitkingstowne.com.
CFK VOLLEYBALL:
Hey CFK Family, now that summer is here, we will be reviving the CFK Volleyball squad this Sunday at 4 p.m. at the Cameron Station Volleyball Courts (located in the Cameron Station neighborhood behind the gym). If you are interested in joining us, a group will be gathering around that time for some fun on the courts. All skill levels are welcome and I guarantee there will be some Kenny Loggins playing in the background.
SATURDAY SCHEDULE:
UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m.
WARRIOR WOD: 9:00 a.m. to 10:30 a.m.
CFK WOD: 10:30 a.m. to 11:30 a.m.
OPEN GYM: 11:30 a.m. to 12:30 p.m.
FREE INTRO CLASS: 11:30 a.m. to 12:30 p.m.
UNLOADED WOD:
For Time (Time Cap: 30 Minutes)
Teams of 3
3 RFT:
30 Hanging Knee Raises
30 Burpees
30 DB Snatches (Rx: 50/35; S: 45/25; S2: 35/20)
200/140 Calorie Row
Then…
2 RFT:
30 Hanging Knee Raises
30 Burpees
30 DB Snatches
200/140 Calorie Row
Then…
1 RFT:
30 Hanging Knee Raises
30 Burpees 30 DB Snatches
CORE:
:60-:50-:40-:30-:20 Plank Hold
After each plank complete 10 Supermans
WARRIOR WOD:
Part A: 300 WOD
10 RFT:
5 Strict C2B Pull Ups
10 “X” DB Movements (See below) (Rx: 70/50; S: 50/35)
15 GHD Sit Ups
R1: 10 DB Push Press
R2: 10 DB Burpees
R3: 10 DB Power Cleans
R4: 10 DB Bench Press
R5: 10 DB Lunges
R6: 10 DB Front Squats
R7: 10 DB Bent over Rows
R8: 10 Alternating DB Snatches
R9: 10 DB Deadlifts
R10: 10 DB Thrusters
Part B: Thruster Complex
10 Minutes to Build to Heavy Complex:
1 Power Clean + 1 Front Squat + 1 Thruster
CFK WOD:
PART A:
AMRAP: 16 Minutes
Teams of 3
10 Front Squats (A: 185/125; Rx; 155/115; S: 135/95)
20 T2B
30 Deadlift (A: 185/125; Rx; 155/115; S: 135/95)
One of the 3 team members starts on 400m run. Every 400m change or rotate team member on the run.
PART B:
EMOM: 9 Minutes
M1: Max Strict Ring Dips
M2: GHD Sit Ups
M3: Glute Bridge Raises
PART 3:
Team 400m Fireman’s Carry + Farmers Carry
OPEN GYM:
Barbell Option:
Build to Heavy Snatch Single
Build to Heavy Clean and Jerk single
Snatch Pulls 3 sets of 3 @ 110% todays single
Back squat 20 RM
Tabata Evil wheels
*always moving
Gymnastics Option:
Part 1: Three attempts for max height vertical jump. Rest as needed to ensure each attempt is a max effort.
Part 2: EMOM 12 Minutes
Odd: #HSPU
Even: #Pull Ups
Ensure QUALITY reps and efficient kipping throughout, Scale ROM for HSPU if required. Choose a number which gives you around 35-40sec rest each round.
Part 3:
Flight Simulator: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Under reps. 8 min cap OR 8 minutes of double under practice for scaled option. Focus on rotating the rope through the wrists.
Part 4:
5 x 25 Banded Tricep Pull Downs (Rest 30 Sec)
12 Empty barbell Skull Crushers (Rest 60 Sec)
Part 5: Accumulate 20 strict T2B (scale to knees to elbows if required). Ensure EVERY rep is slow and controlled on the ascent and descent.
