Author Archives: Carrie

27 May 2015

STRENGTH/SKILL:

Pull Up Baseline Retest

 

WOD: 

Partner WOD

AMRAP:  20 Minutes

  • 10 KB Swings (53/35)
  • 10 Goblet Lunges
  • 100m Row Sprint

One partner completes a round, then switch to next partner (Relay Style)

Score is total # of Rounds completed as a team

 

CORE: 

50 BB Standing Twists (45/35)

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

26 May 2015

STRENGTH/SKILL: 

Overhead Squat:  Establish 1 RM

 

WOD:  

Randy

75 Power Snatches (75/55)

 

CORE:

50 Core Toe Touch

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

25 May 2015

 

MEMORIAL DAY MURPH:  

On Monday, 25 May (Memorial Day) we will be running “Murph” in honor of Lt. Michael P. Murphy as well as for those brave men and women who have given their lives in service to our country.  We will begin running heats at 10:00 a.m. (doors open at 9:45 a.m.) and have a cookout afterwards at the gym (BYOM…bring your own meat).  If you would like to order the Murph Challenge T-Shirt, please follow this link.  Proceeds benefit the Lt. Michael P. Murphy Memorial Scholarship Fund.   The workout is Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile.

The first heat will start at 10 a.m., we will start the last heat no later than 11:30 a.m.

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

24 May 2015

SUNDAY SCHEDULE:  

Open Gym: 10:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 p.m.

 

MEMORIAL DAY MURPH:  

On Monday, 25 May (Memorial Day) we will be running “Murph” in honor of Lt. Michael P. Murphy as well as for those brave men and women who have given their lives in service to our country.  We will begin running heats at 10:00 a.m. (doors open at 9:45 a.m.) and have a cookout afterwards at the gym (BYOM…bring your own meat).  If you would like to order the Murph Challenge T-Shirt, please follow this link.  Proceeds benefit the Lt. Michael P. Murphy Memorial Scholarship Fund.   The workout is Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile.

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

23 May 2015

MEMORIAL DAY MURPH:  

On Monday, 25 May (Memorial Day) we will be running “Murph” in honor of Lt. Michael P. Murphy as well as those individuals who have given their lives in service to our country.  We will begin running heats at 10:00 a.m. and have a cookout afterwards at the gym (BYOM…bring your own meat).  If you would like to order the Murph Challenge T-Shirt, please follow this link.  Proceeds benefit the Lt. Michael P. Murphy Memorial Scholarship Fund.   The workout is Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile.

 

SATURDAY SCHEDULE:

Free Intro Class:  12:30 p.m.

 

WARRIOR (9:00 a.m.):

A.  20 Minutes

Work Up to Heavy Complex

Power Clean + Hang Squat Clean + Shoulder to Overhead

 

B.  Partner WOD

Partner 1:  Run 800m

Partner 2:  Max Effort Snatch (135/95)

Then Switch (P1 ME Snatch; P2 Run 800m)

Partner 1:  Run 800m

Partner 2:  Max Effort Clean and Jerk (155/105)

Then Switch

Partner 1:  Run 400m

Partner 2:  Max Effort Deadlift (225/155)

Then Switch

 

WOD (10:30 and 11:30 a.m.):

STRENGTH/SKILL:

Pull Up Strength Cycle

Baseline + 5

 

WOD:

AMRAP:  10 Minutes

  • 5 Ring Dips
  • 7 Snatch (A:  115/75; Rx: 95/65; S: 75/55)
  • 9 Air Squats

 

CORE:

50 Supermans with a Twist (S: 30)

 

CALLING A FEW EXTRA HANDS: 

Tomorrow we will be expanding the pull up rig another 20 feet after the Free Intro Class (around 1:30 p.m.) we could use a few extra hands to help with getting it set up (maybe 3-4) if anyone is free.  We will be running Regionals coverage on the Big TV.

 

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

22 May 2015

MEMORIAL DAY MURPH:  

On Monday, 25 May (Memorial Day) we will be running “Murph” in honor of Lt. Michael P. Murphy as well as those individuals who have given their lives in service to our country.  We will begin running heats at 10:00 a.m. and have a cookout afterwards at the gym.  If you would like to order the Murph Challenge T-Shirt, please follow this link.  Proceeds benefit the Lt. Michael P. Murphy Memorial Scholarship Fund.   The workout is Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile.

 

SKILL/STRENGTH:

10 Minutes:  Pick a Skill to Work On

 

WOD: 

Partner WOD (Teams of 2):

0-3 Minutes:

  • Run 200m (Together)
  • Max Effort Man Makers (Rx: 45/25; S: 35/15) (Only 1 Moving Athlete Moving at a Time)

3-6 Minutes:

  • Run 200m (Together)
  • Max Effort Box Jumps (20″)

6-9 Minutes:

  • Run 200m (Together)
  • Max Effort DB Push Press

9-12 Minutes:

  • Run 200m (Together)
  • Max Effort MB Partner Sit Ups (20/14)

12-15 Minutes:

  • Run 200m (Together)
  • Max Effort Man Makers

Runs must be completed together as a team

All other movements only one athlete moving at a time.

 

CORE: 

40 Hanging Knee Raises (A: 50; S: 30)

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

STRENGTH/SKILL: 

Pull Up Strength Cycle

Baseline + 5

 

WOD: 

4 RFT:

10 Deadlifts (A:  225/155; Rx: 185/135; S: 155/105)

25 Wall Balls (20/14)

 

CORE:  

3 x Max Effort L-Sit Hold

 

 

NUTRITION CHALLENGE WINNERS: 

A Big Congrats to all of our Performance, Nutrition, and Lifestyle Challenge Participants for completing the 6 week challenge.  Everyone put in a ton of work and the results show.  Our winners for this cycle are Ian H. and Jamey K.  If you see them, be sure to congratulate them for their hard work.   Ian lost 12 pounds, nearly 2.5% body fat, 6.5 inches, and gained more than 85 points in the performance WOD and added 80 pounds to his CF Total.  Jamey lost 8 pounds, nearly 3% body fat, 5 inches, and gained more than 200 points to her performance WOD and 35 pounds to her CF Total.

 

MEMORIAL DAY MURPH:  

On Monday, 25 May (Memorial Day) we will be running “Murph” in honor of Lt. Michael P. Murphy as well as those individuals who have given their lives in service to our country.  We will begin running heats at 10:00 a.m. and have a cookout afterwards at the gym.  If you would like to order the Murph Challenge T-Shirt, please follow this link.  Proceeds benefit the Lt. Michael P. Murphy Memorial Scholarship Fund.   The workout is Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile.

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

20 May 2015

STRENGTH/SKILL:

Clean: 15 Minutes to Work Up to a Heavy Single

 

WOD:

10, 9, 8, 7…1

Power Cleans (A: 135/95; Rx: 115/75; S: 95/65)

HSPU

 

 

CORE/MOBILITY:

Banded Hip Opener

 

NUTRITION CHALLENGE WINNERS: 

A Big Congrats to all of our Performance, Nutrition, and Lifestyle Challenge Participants for completing the 6 week challenge.  Everyone put in a ton of work and the results show.  Our winners for this cycle are Ian H. and Jamey K.  If you see them, be sure to congratulate them for their hard work.   Ian lost 12 pounds, nearly 2.5% body fat, 6.5 inches, and gained more than 85 points in the performance WOD and added 80 pounds to his CF Total.  Jamey lost 8 pounds, nearly 3% body fat, 5 inches, and gained more than 200 points to her performance WOD and 35 pounds to her CF Total.

 

MEMORIAL DAY MURPH:  

On Monday, 25 May (Memorial Day) we will be running “Murph” in honor of Lt. Michael P. Murphy as well as those individuals who have given their lives in service to our country.  We will begin running heats at 10:00 a.m. and have a cookout afterwards at the gym.  If you would like to order the Murph Challenge T-Shirt, please follow this link.  Proceeds benefit the Lt. Michael P. Murphy Memorial Scholarship Fund.   The workout is Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile.

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

19 May 2015

STRENGTH/SKILL: 

Pull Up Strength Cycle

Baseline + 5 Reps

 

WOD: 

4 RFT:

  • 20 Russian KB Swings (A: 70/53; Rx: 53/35)
  • 20 DB Step Ups (A: 65/45; Rx: 45/25)
  • 200m Run

 

CORE:  

Tabata V-Ups

 

MEMORIAL DAY MURPH:  

On Monday, 25 May (Memorial Day) we will once again complete “Murph” in honor of Lt. Michael P. Murphy as well as those individuals who have given their lives in service to our country.  We will begin running heats at 10:00 a.m. and have a cookout afterwards at the gym.  If you would like to order the Murph Challenge T-Shirt, please follow this link.  Proceeds will benefit the Lt. Michael P. Murphy Memorial Scholarship Fund.   The workout is Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile.

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

18 May 2015

WOD:  

“Connie”

Optional Cash In:  38 Calorie Row

5 RFT:

  • 5 STO (A:  155/105; Rx: 135/95; S: 115/75)
  • 17 TTB (Odd Rounds)/Burpees (Even Rounds)
  • 77 DUs (Odd Rounds)/Mountain Climbers (Even Rounds)

Rounds 1, 3, and 5 complete 5 STO, 17 TTB, and 77 DUs; Rounds 2 and 4 complete 5 STO, 17 Burpees, and 77 Mountain Climbers

Happy Birthday Coach Connie!

 

MOBILITY:  

  • T-Spine Roll Out
  • Banded Bully Stretch

 

CORE:  

15 Wall Climbs

 

MEMORIAL DAY MURPH:  

On Monday, 25 May (Memorial Day) we will once again complete “Murph” in honor of Lt. Michael P. Murphy as well as those individuals who have given their lives in service to our country.  We will begin running heats at 10:00 a.m. and have a cookout afterwards at the gym.  If you would like to order the Murph Challenge T-Shirt, please follow this link.  Proceeds will benefit the Lt. Michael P. Murphy Memorial Scholarship Fund.   The workout is Run 1 Mile, 100 Pull Ups, 200 Pull Ups, 300 Air Squats, Run 1 Mile.

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest