Author Archives: Carrie

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

17 May 2015

SATURDAY SCHEDULE:  

OPEN GYM:  10:00 a.m. to 12:00 p.m. 

FREE INTRO CLASS @ 12:30 p.m. 

 

PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE: 

Tomorrow is the end of our Performance Nutrition Challenge!  Congrats to all of our participants for putting in some hard work the last 6 weeks.  If you have not already completed your performance WOD or CrossFit Total as well as your photos and measurements, please be sure to get in tomorrow during open gym to complete them.  You will also need to head over to max muscle for your final body composition analysis.   Please be sure all of your score logs are complete.  The Potluck starts at 4:30 p.m. tomorrow!  Looking forward to celebrating all of your hard work.

 

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

16 May 2015

SATURDAY SCHEDULE:   FREE INTRO CLASS @ 12:30 p.m. 

 

PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE: 

We are nearing the end of our PNL Challenge this weekend.  Please be sure to come in for your performance WOD and CF Total this weekend as well as final photos and measurements, you will also need to check in with Max Muscle for your body composition analysis.  You will have several opportunities to complete the performance WOD, to include Saturday at 11:30 a.m. and Sunday during open gym.  The finale Pot Luck will be at CFK at 4:30 p.m. on Sunday.

 

WARRIOR (@ 0900):

A.  

Freestanding Handstand Holds 

B.  

5 RFT

  • 2 Rope Climbs
  • 6 Power Cleans (185/125)
  • 12 Ring Dips

Rest 6 minutes…then

3 RFT:

  • 400m Run
  • 20 Power Snatches (95/65)

 

WOD (@ 1030 and 1130):

2, 4, 6, 8,…20

Wall Balls (20/14)

10, 9, 8, 7…1

Burpees 

 

 

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

15 May 2015

 

LADIES WOD AND WINE NIGHT IS TOMORROW!  

Tomorrow night (Friday, 15 May) is our Ladies WOD and Wine Event!  The fun kicks off at 6:30 p.m.  We will be running a partner/team WOD and then the ladies are invited to hang out and enjoy some wine and snacks post WOD. Right now we have over 35+ ladies attending, so its going to be a great night!  Please Note:  The WOD will be different than the WOD for our regular classes.

 

PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE: 

We are nearing the end of our PNL Challenge this weekend.  Please be sure to come in for your performance WOD and CF Total this weekend as well as check in with Max Muscle for your body composition analysis as well as final photos and measurements.  You will have 3 opportunities to complete the performance WOD, to include Friday @ 4:30 and 5:30 p.m., Saturday at 11:30 a.m. and Sunday during open gym.

 

STRENGTH/SKILL: 

Pull Up Strength Cycle (Week 3; Day 3)

Baseline + 4 Reps

 

WOD: 

“Christine”

3 RFT:

  • 500m Row
  • 12 Deadlifts (Bodyweight)
  • 21 Box Jumps (20″)

 

CORE:  

80 Grasshoppers

 

LADIES WOD’in and WINE’in EVENT: 

Ladies Mark Your Calendars!  On Friday, 15 May at 6:30 p.m. we will kick off our first CFK WOD and WINE Event.   We will do a ladies only workout at 6:30 p.m. and then uncork some wine and hang out.  We will provide some wine, but you are also welcome to BYO-Wine and feel free to bring a friend or family member to join you.    Looking forward to a fun event!  If you are interested in attending, please add your name to the list just so we can get a good idea of the number of attendees.   WOD AND WINE ATTENDEE LIST.

 

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

14 May 2015

STRENGTH: 

Snatch Grip Deadlift

5 x 3 @ 115%

 

WOD: 

AMRAP:  10 Minutes

  • 7 Front Squat (Rx: 95/65)
  • 7 HSPU
  • 7 TTB (S: KTE)

 

CORE:  

Wall Sit (90 Seconds)

 

 

LADIES WOD’in and WINE’in EVENT: 

Ladies Mark Your Calendars!  On Friday, 15 May at 6:30 p.m. we will kick off our first CFK WOD and WINE Event.   We will do a ladies only workout at 6:30 p.m. and then uncork some wine and hang out.  We will provide some wine, but you are also welcome to BYO-Wine and feel free to bring a friend or family member to join you.    Looking forward to a fun event!  If you are interested in attending, please add your name to the list just so we can get a good idea of the number of attendees.   WOD AND WINE ATTENDEE LIST.

 

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

13 May 2015

SKILL/STRENGTH:

Pull Up Cycle (Week 3; Day 2)

Baseline + 4 Reps

 

WOD: 

AMRAP:  12 Minutes

  • 5 Power Snatch (A: 135/95; Rx: 115/75; S: 95/65)
  • 15 Russian KB Swings (53/35)
  • 200m Run

 

CORE: 

60 KB Twists (53/35)

 

LADIES WOD’in and WINE’in EVENT: 

Ladies Mark Your Calendars!  On Friday, 15 May at 6:30 p.m. we will kick off our first CFK WOD and WINE Event.   We will do a ladies only workout at 6:30 p.m. and then uncork some wine and hang out.  We will provide some wine, but you are also welcome to BYO-Wine and feel free to bring a friend or family member to join you.    Looking forward to a fun event!  If you are interested in attending, please add your name to the list just so we can get a good idea of the number of attendees.   WOD AND WINE ATTENDEE LIST.

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

12 May 2015

STRENGTH:

OH Squat

5-3-3-1-1-1 @ 75/85/90-95

 

WOD: 

3 Rounds

3 Minutes:

  • Row 500
  • Max DUs with remaining time

Rest 3 Minutes between Rounds

 

CORE: 

30 Ab Wheel Roll Outs (A:  BB Roll Outs (95/65))

 

 

LADIES WOD’in and WINE’in EVENT: 

Ladies Mark Your Calendars!  On Friday, 15 May at 6:30 p.m. we will kick off our first CFK WOD and WINE Event.   We will do a ladies only workout at 6:30 p.m. and then uncork some wine and hang out.  We will provide some wine, but you are also welcome to BYO-Wine and feel free to bring a friend or family member to join you.    Looking forward to a fun event!  If you are interested in attending, please add your name to the list just so we can get a good idea of the number of attendees.   WOD AND WINE ATTENDEE LIST.

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

11 May 2015

 

SKILL/STRENGTH: 

Pull Up Strength Cycle Week 3, Day 1

Baseline + 4

 

WOD: 

12-9-6

  • Thrusters  (A: 115/75; Rx: 95/65; S2: 75/55)
  • Pull Ups

Rest 2 Minutes

12-9-6

  • Thrusters
  • Pull Ups

 

CORE: 

80 Crab Toe Touches

 

 

LADIES WOD’in and WINE’in EVENT: 

Ladies Mark Your Calendars!  On Friday, 15 May at 6:30 p.m. we will kick off our first CFK WOD and WINE Event.   We will do a ladies only workout at 6:30 p.m. and then uncork some wine and hang out.  We will provide some wine, but you are also welcome to BYO-Wine and feel free to bring a friend or family member to join you.    Looking forward to a fun event!  If you are interested in attending, please add your name to the list just so we can get a good idea of the number of attendees.   WOD AND WINE ATTENDEE LIST.

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

10 May 2015

SUNDAY SCHEDULE: 

OPEN GYM:  10:00 a.m. to 12:00 p.m.

FREE INTRO CLASS:  12:00 p.m. t0 1:00 p.m.

 

 

LADIES WOD’in and WINE’in EVENT: 

Ladies Mark Your Calendars!  On Friday, 15 May at 6:30 p.m. we will kick off our first CFK WOD and WINE Event.   We will do a ladies only workout at 6:30 p.m. and then uncork some wine and hang out.  We will provide some wine, but you are also welcome to BYO-Wine and feel free to bring a friend or family member to join you.    Looking forward to a fun event!  If you are interested in attending, please add your name to the list just so we can get a good idea of the number of attendees.   WOD AND WINE ATTENDEE LIST.

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

9 May 2015

SATURDAY FREE INTRO CLASS:  12:30 p.m. 

 

WARRIOR (9:00 a.m.):  

A.  20 Minutes to Build to Heavy Double Strict Press

B.  “Nutts”

For Time:

  • 10 HSPU
  • 15 DL (250/170)
  • 25 Box Jumps (30/24)
  • 50 Pull Ups
  • 100 Wall Balls (20/14)
  • 200 DUs
  • 400m Run (45/35 plate)

 

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

SKILL/STRENGTH: 

Pull Up Strength Cycle Week 2/Day 3

Baseline + 3 Reps (Can be broken into sets)

 

WOD: 

Partner WOD

100m Leap Frog Relay…Then:

  • 100 Deadlifts (155/105)
  • 100 Box Jumps (24/20)
  • 100 Push Ups

400m Farmers Carry (One Set of DB) (45/25)

Only one athlete moving at a time for DL, BJ and PU.  On Farmers Carry partners can switch off holding DBs as needed.

 

CORE:  

60 Partner Lying Leg Toss (30 Each)

 

LADIES WOD’in and WINE’in EVENT: 

Ladies Mark Your Calendars!  On Friday, 15 May at 6:30 p.m. we will kick off our first CFK WOD and WINE Event.   We will do a ladies only workout at 6:30 p.m. and then uncork some wine and hang out.  We will provide some wine, but you are also welcome to BYO-Wine and feel free to bring a friend or family member to join you.    Looking forward to a fun event!  If you are interested in attending, please add your name to the list just so we can get a good idea of the number of attendees.   WOD AND WINE ATTENDEE LIST.

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