Author Archives: Carrie

9 March 2015

 

STRENGTH/SKILL: 

EMOTM:  7 Minutes

1 BB Complex

3 Deadlift + 1 Power Clean + 3 Front Squats

(A: 155/105; Rx: 135/95; S: 115/75)

 

WOD: 

3 RFT:

  • 20 Box Jumps (24/20″)
  • 25 Push Ups
  • 20 DB Snatch (Alternating) (A: 60/45; Rx: 45/25; S: 35/15)
  • 25 DUs

EMOT2M: 4 Hang Cleans (A: 155/105; Rx; 135/95; S:115/75)

 

CORE:

4 Minute Ring Support Holds

 

 

8 March 2015

CrossFit Kingstowne:  

Heavy Lifters Club:  8:30 a.m. to 10:00 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

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

 

OPEN GYM:

I wanted to put out a friendly reminder regarding open gym hours.  Please note:  the class runs from 10 a.m. to 12 p.m. on Sundays, and is followed by our Free Intro Class at 12 p.m..  Our free intro class is not an extra hour of open gym, but rather a dedicated class for individuals looking to try out one of our classes.   Our policy in the past has been to allow  members to stay after open gym to stretch or cool down as long as it is not disruptive to the ongoing free into class.  Lately, however, we have started to notice  individuals coming in to open gym 20 minutes prior to class ending or individuals starting their WOD a few minutes before noon and/or bleeding over into the free intro class.  I thought it was important to put out a friendly reminder that the class does end at 12 noon.    If we have someone show up for the free intro class we will allow members to stay after to stretch/cool down or do some mobility work as long as it is not disruptive to the free intro class.   If we do not have an attendee for the free intro class then the coach on schedule will close up immediately following open gym.   If you have any questions please feel free to call me or send me a PM at info@crossfitkingstowne.com.

HEAVY LIFTERS CLUB: 

This is our last week (Sunday) offering the heavy lifters club free trial class .   If you have not made it in and are interested in joining the club, be sure to come in tomorrow to see what its all about.  Starting on the 15th, we will have 12 slots available for a 6 week course.  Heavy Lifters will run two times per week on Wednesdays at 7:30 p.m. and Sundays at 8:30 a..m.  Participants can choose to do 2 classes per week option or only once class per week at a lesser cost.

 

7 March 2015

FREE INTRO CLASS: 

Join us on Saturday at 12:00 p.m. @ CrossFit Kingstowne (CFKT) for a free intro class.

 

15.2 TEAM THROWDOWN:  

Join us from 9 a.m. to 12 p.m. tomorrow for our 15.2 CrossFit Games Open Team Throwdown.  For the next five weeks the throw down will be in place of our regular classes on Saturday.  We will start running heats at 9:30 a.m. until we get through the last athlete.  Come on in and cheer on your team members to see which team will take the win this week!  Currently Coach Tina’s team is in first place!  Even if you are not signed up to participate, come on in to WOD or cheer everyone on.  We had a huge turnout last week with over 75+ people completing the WOD and many more cheering on.  We hope to have an even bigger turn out this week.  To view your team:  Team Roster.

WOD:  15.2 (14.2 Redo) 

Every 3 Minutes until failure:

0-3:00 Minutes

2 Rounds

  • 10 OH Squats (95/65)
  • 10 C2B Pull Ups

Rest with remaining time…

3:00-6:00 minutes

2 Rounds

  • 12 OH Squats
  • 12 C2B Pull Ups

6:00-9:00 minutes

2 Rounds

  • 14 OH Squats
  • 14 C2B Pull Ups

Etc…

 

 

 

6 March 2015

INCLEMENT WEATHER POLICY:

In the event of inclement weather we will follow the U.S. Government Office of Personnel Management (OPM) closure schedule.   In the event of a Government closure classes will be canceled.  If there is a two hour delay the the morning classes will be canceled only.   Be sure to check the Facebook page and website for any changes.  Prior to coming to classes, check OPM’s website for their opening/closure status www.opm.gov.

CROSSFIT GAMES OPEN WOD THROWDOWN: 

We will run 15.2 during our Friday classes for those who may not be able to join us on Saturday for the Internal Team Throwdown.  We had a great time on Saturday, and we hope to see an even bigger group this saturday as we tack 15.2!

 

WOD:  15.2 (14.2 Redo) 

Every 3 Minutes until failure:

0-3:00 Minutes

2 Rounds

  • 10 OH Squats (95/65)
  • 10 C2B Pull Ups

Rest with remaining time…

3:00-6:00 minutes

2 Rounds

  • 12 OH Squats
  • 12 C2B Pull Ups

6:00-9:00 minutes

2 Rounds

  • 14 OH Squats
  • 14 C2B Pull Ups

Etc…

 

 

5 March 2015

INCLEMENT WEATHER POLICY: 

In the event of inclement weather we will follow the U.S. Government Office of Personnel Management (OPM) closure schedule.   In the event of a Government closure classes will be canceled.  If there is a two hour delay the the morning classes will be canceled only.   Be sure to check the Facebook page and website for any changes.  Prior to coming to classes, check OPM’s website for their opening/closure status www.opm.gov.

 

SKILL:

AMRAP: 5 Minutes

6 KB Swings (Russian)

10 Air Squats

* Add 2 Air Squats to each Round

 

WOD: 

21-15-9

Power Clean (A:  155/105;

Box Jumps (24/20)

 

CORE: 

2 Minute Boat Pose Hold

3 x 1 Minute Flutter Kicks

 

4 March 2015

SKILL: 

Partner 2k Row

(Partners switch every 500m)

 

WOD: 

For Time (Time Cap: 15 Minutes)

40 Snatch Punishers (A: 115/75; Rx: 95/65; S1: 75/55; S2:  45/35)

1 Snatch Punisher = Power Snatch, OH Squat, OH Forward Lunge Right, OH Forward Lunge Left.

 

CORE:

40 Hollow Rocks

 

3 March 2015

CrossFit Kingstowne: 

 

SKILL/STRENGTH: 

Max Rep Push Press: 3 x 1 Minute (45/33)

 

WOD: 

For Time:

  • 75 DUs
  • 20 Pull Ups
  • 75 DUs
  • 30 Pull Ups
  • 75 DUs
  • 40 Pull Ups

 

CORE: 

60 Oblique Twists w/Band

 

2 March 2015

INCLEMENT WEATHER POLICY:  the Government is on a two hour delay, per our inclement weather policy all mornig classes are canceled to include 6 am, 7 am and 9:30 am classes.  All evening classes will run as scheduled.  But check back on the website and Facebook for any changes or updates.  Be safe out there everyone!

 

REMINDER:  NEW SCHEDULE STARTS THIS WEEK! 

The new classes will commence this week.  Below are the classes and day/times we are adding.  We will also be pushing back the start time of our 9:00 a.m. class to 9:30 a.m. starting tomorrow (Monday).

6:00 a.m.:  Tuesday and Thursday

9:30 a.m.:  Monday, Tuesday, Wednesday, Thursday and Friday

11:30 a.m.:  Saturday

 

CF GAMES OPEN SCORE SUBMITTAL: 

This is a reminder to all members participating in the open to please submit your scores prior to the deadline tomorrow at 8 p.m.  Also please be sure to ensure your scores were entered correctly and/or have not been rejected.  If there was an error, you will need to re-enter your score that is reflected on your score sheet.

 

 

CrossFit Kingstowne:  

WOD:  

EMOTM: 15 Minutes

Minute 1:  10 Deadlifts (A:  155/105; Rx: 135/95; S: 115/75)

Minute 2:  8 Bar Facing Burpees

Minute 3:  20 Sit Ups

Repeat for 5 cycles

 

CORE:

3 x 30 second Handstand Hold

 

MOBILITY:

  • Hamstring Smash
  • Lying Groin Stretch

 

CrossFit Liberation: 

No classes scheduled

1 March 2015

CrossFit Kingstowne: 

Heavy Lifters Club:  8:30 a.m. to 10:00 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

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

 

CrossFit Liberation:

No Classes

28 February 2015

CROSSFIT KINGSTOWNE: 

The CFK CrossFit Games Open Internal Throwdown kicks off Saturday at 9 a.m. and will run until 11:30 a.m.  For the next five weeks the throw down will be in place of our regular classes on Saturday.  We will runs heats until everyone is through the workout.  Attached is a breakdown of the teams.  Each team will have a coach as their lead.  Each individuals WOD score will be added together for a combined team score.  Ideally we would like all the team members to participate in the throw down each Saturday, but it is not mandatory.  We will also run the open workouts on Fridays or again during open gym on Sunday if a team member is unable to attend on Saturday.  Teams can also earn bonus points for best team name, spirit points, etc.  For the first Saturday we are going to run an open heat format, as members arrive you will be placed in heats and partnered up by division.  We welcome all members to come down on Saturday even if you are not participating in the workout to cheer on your fellow members and teams, or to help with the throw down.  To view the team breakdowns:  https://docs.google.com/spreadsheets/d/1qHbL5dntzSP7vYKcRdGIWdmmkNTu1go9huIcT0XoaYs/edit?usp=sharing

FREE INTRO CLASS:

Please join us at 11:30 a.m. for a free intro class.

CROSSFIT LIBERATION:

CrossFit Liberation will be holding an Equipment Sale open to the public at 3 p.m.  No entrance prior to 3 p.m.   No classes today.