Author Archives: Carrie

24 June 2015

STRENGTH: 

Strict Press

3/3/3+ @ 70/80/90%

Accessory Work:  5 x 10 Push Ups (Weighted or Ring)

 

WOD: 

AMRAP:  10 Minutes

12 DB Walking Lunges (A: 65/45; Rx: 45/25)

10 KB Swings (53/35)

8 TTB (S1:  KTE; S2:  Hanging Knee Raises)

 

CORE: 

Wall Sit (60 seconds x 2)

 

 

 

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 June 2015

STRENGTH/SKILL: 

Ring Dip Baseline + 4

 

WOD:

EMOTM: 15 Minutes

Minute 1: 6 Snatch (A: 115/75; Rx: 95/65; S: 75/55)

Minute 2: 2 Rope Climbs (S: 1 Rope Climb; S2: 3 Rope Walks)

Minute 3:  40 DUs (S: 30 DUs; S2: Singles x 90)

Repeat this Sequence for 5 Cycles (15 Minutes Total)

 

CORE:

50 Superman with a Twist

 

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 June 2015

STRENGTH:

Deadlift

3/3/3+ @ 70/80/90%

Accessory Work:

5 x 10:  Good Mornings

 

 

WOD: 

3 RFT:

Run 400m

20 Push Press (A: 115/75; Rx: 95/65; S: 75/55)

 

 

CORE:  

60 Hip Leg Extensions

 

 

 

 

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

21 June 2015

HAPPY FATHERS DAY!  Wishing all of our CFK Dad’s a very Happy and Special Father’s Day!

 

SUNDAY SCHEDULE: 

Open Gym:  10:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:0o p.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

20 June 2015

SATURDAY SCHEDULE: 

Free Intro Class at 12:30 p.m.

 

WARRIOR (9:00 a.m.):

A.  20 Minutes:

Build to Heavy Push Press

 

B.  “Manion

7 RFT:  

400m Run 

29 Back Squats (135/95)

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

STRENGTH/SKILL: 

Floor Press

3/3/3+ @ 70/80/90%

Accessory Work:

DB Bent Over Rows 5 x 10 (45/25)

 

WOD: 

21-15-9-6-3

HSPU

Power Cleans (Rx: 135/95)

Squat Thrusts

 

CORE:  

30 Shoot Throughs on Parallettes

 

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 June 2015

SCHEDULE THIS WEEK:  Please Note that the 7 a.m. class this Friday, 19 June will be canceled this week.   We apologize for the inconvenience and appreciate your understanding.   The class will run as scheduled next week.

 

STRENGTH/SKILL:

Ring Dip Baseline + 3 Reps

Mobility:  5 Minutes Shoulder Mobility

 

PARTNER WOD:  

4 RFT:

100 DUs

50 Wall Balls (20/14)

25 Calorie Row

Time Cap:  25 Minutes

 

CORE:

3 Rounds:

45 Sec MB Twists; 15 Sec Rest

45 Sec MB Sit Ups: 15 Sec Rest

45 Sec MB Plank Hold, 15 Sec Rest

 

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 June 2015

SCHEDULE THIS WEEK:  Please Note that the 7 a.m. class this Friday, 19 June will be canceled this week.   We apologize for the inconvenience and appreciate your understanding.   The class will run as scheduled next week.

 

STRENGTH/SKILL:

Back Squat

3/3/3+ @ 70/80/90%

Accessory Work:

DB Walking Lunges: 5 x 10 (45/25)

 

WOD:  

21-15-9

Deadlift (A: 275/185; Rx: 225/155; S: 185; 135)

TTB

 

CORE:

50 Flutter Kicks (4-Count)

 

 

 

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 June 2015

SCHEDULE THIS WEEK:  Please Note that the 7 a.m. class this Friday, 19 June will be canceled this week.   We apologize for the inconvenience and appreciate your understanding.   The class will run as scheduled next week.

 

STRENGTH/SKILL: 

Ring Dip Baseline + 3

 

WOD: 

40-30-20-10

Box Jumps (A: 30/24″; Rx: 24/20″)

KB Swings (A:  70/53; Rx: 53/35)

** Run 200m after each Round

 

CORE: 

40 Planking Ring Knee Tucks

 

 

 

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 June 2015

SCHEDULE THIS WEEK:  Please Note that the 7 a.m. class this Friday, 19 June will be canceled this week.   We apologize for the inconvenience and appreciate your understanding.   The class will run as scheduled next week.

 

STRENGTH: 

Strict Press

5/5/5+ @ 65%/75%/85%

Accessory:  5 x 10 Push Ups (A: Weighted)

 

WOD: 

For Time:

50 Sit Ups

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

50 Sit Ups

25 Power Snatch

50 Sit Ups

 

 

CORE:  

30 Inch Worms

 

 

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 June 2015

SCHEDULE THIS WEEK:  Please Note that the 7 a.m. class this Friday, 19 June will be canceled due to a conflict.   We apologize for the inconvenience.

 

 

 

STRENGTH: 

Work up to Heavy Complex:

1 High Hang Clean + 1 Hang Clean + Squat Clean

 

WOD: 

Half Cindy

AMRAP:  10 Minutes

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

 

CORE:  

60 Crab Toe Touches

 

 

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