Author Archives: Carrie

9 July 2015

Heavy Lifters Club (HLC) Registration:  

Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

STRENGTH/SKILL: 

Ring Dip Baseline + 6 Reps

 

 

WOD: 

Partner WOD:

3 RFT:

  • 30 Calorie Row
  • 30 DB Snatch (A: 65/45; Rx: 45/25)
  • 30 Wall Balls (A: 30/20; Rx: 20/14)

Each Partner Completes a Round (total of 6 RFT as a team).

Tag in partner after each 30 calorie row.

 

 

CORE:  

100 MB Partner Sit Ups (20/14)

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

8 July 2015

Heavy Lifters Club (HLC) Registration:  

Our next Heavy Lifters 6-Week Oly Course kicks off on Wednesday, 15 July at 7:30 p.m.  This course will run for 6 weeks on Wednesday nights.  The focus of this cycle is the Clean. The cost of the course is $60.00 ($10 per class).  To register and enroll in the class please  click on the link below for HLC Registration.   We only have 12 spots available, so don’t wait until it is too late to sign up!

HLC REGISTRATION

 

STRENGTH: 

Back Squat

5/5/5 @ 40/50/60%

 

 

WOD: 

For Time:

10, 9, 8, 7…1 (A: 115/75; Rx: 95/65; S: 75/55; S2: 45/35)

Strict Press

100m Sprint between rounds

Time Cap: 20 Minutes.

 

CORE:  

BB Landmines (A: 65/45; Rx; 45/35)

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

7 July 2015

STRENGTH/SKILL:

Ring Dip Baseline + 6

 

WOD: 

Uno, Dos, Tres, Cuatro…TABATA! 

  • Deadlift (A: 185/135; Rx: 155/105; S: 135/95)
  • Double Unders
  • Front Squat (A: 135/95; Rx: 115/75; S: 95/65)
  • Sit Ups

 

CORE:

50 Wood Choppers (20/14)

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

6 July 2015

STRENGTH: 

Strict Press

 

5/3/1+ @ 75/85/95% 

Accessory Work

5 x 10 Push Ups

 

WOD:

AMRAP:  12 Minutes

  • 5 Cleans (A:  155/105; Rx: 135/95: S: 115/75)
  • 7 Pull Ups
  • 9 Box Jump Up and Overs

 

 

CORE: 

40 Hollow Rocks

 

 

 

PLEASE GIVE US YOUR TESTIMONIAL: 

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.

5 July 2015

Sunday Schedule:

Open Gym: 10:00 am to 12:00 pm

Free Intro Class:  12:00 pm to 1:00 pm

4 July 2015

Happy Independence Day!  

4 July 2015 Schedule: 

We will be running our “Liberator” WOD tomorrow for the holiday!  It is an annual tradition at CFL/CFK!  Each time we run the WOD the barbell movement changes.  Tomorrow we will run two classes at 9:30 a.m. and 10:30 a.m., with the doors opening at 9:00 a.m.!  We hope everyone has a safe and happy 4th!

  • 15 OH Squats (A:  135/95; Rx:  115/75; S: 95/65; S2: 75/55)
  • 1 Rope Climb (S:  2 Rope Walks)
  • Run 400m
  • 12 OH Squats
  • 15 Pull Ups
  • 500m Row
  • 9 OH Squats
  • 25 Push Ups (A:  Explosive Push Ups)
  • 25 V-Ups
  • 6 OH Squats
  • 30 Jumping Lunges
  • 50 DUs (S: 150 Singles)
  • 3 OH Squats
  • 20 Wall Balls (20/14)
  • 400m Sandbag Run (MB Run)

 

PLEASE GIVE US YOUR TESTIMONIAL: 

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.

 

 

3 July 2015

HOLIDAY SCHEDULE:

Please note our Independence Day Holiday Schedule for the 3rd and 4th. On Friday, 3 July we will offer Open Gym from 9 a.m. to 12 p.m. All other classes will be cancelled that day. On Saturday, we will hold our 9 a.m. Warrior WOD and our 10:30 a.m. regular Group Class. The 11:30 a.m. class and Free Intro Class will be cancelled on Saturday. Please Note: On Saturday we will run our Liberator WOD during the 10:30 a.m. class, its an annual tradition on the 4th of July! We look forward to seeing you this weekend!

 

3 JULY 2015:

Open Gym:  9:00 a.m. to 12:00 p.m.

 

4 Jul 2015:

Warrior WOD:  9:00 a.m. to 10:30 a.m.

Group WOD:  10:30 a.m. to 11:30 a.m.

 

 

 

 

 

 

 

 

2 July 2015

HOLIDAY SCHEDULE:

Please note our Independence Day Holiday Schedule for the 3rd and 4th. On Friday, 3 July we will offer Open Gym from 9 a.m. to 12 p.m. All other classes will be cancelled that day. On Saturday, we will hold our 9 a.m. Warrior WOD and our 10:30 a.m. regular Group Class. The 11:30 a.m. class and Free Intro Class will be cancelled on Saturday. Please Note: On Saturday we will run our Liberator WOD during the 10:30 a.m. class, its an annual tradition on the 4th of July! We look forward to seeing you this weekend!

 

STRENGTH/SKILL:

Deadlift

5/3/1+ @ 75/85/95%

Accessory Work:

Good Mornings 5 x 10

 

WOD:

AMRAP: 10 Minutes

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

30 DUs

 

CORE:

GHD Sit Ups

 

 

A NOTE ON SUPPLEMENTAL WORK:

I wanted to put out a friendly reminder regarding our policy for completing supplemental work outside of the regular Group Classes. If you would like to warm up or complete some supplemental skill/strength work you are welcome to do so at the discretion of the coach on schedule and when floor space is available. However you must also attend a regular Group class prior to or after completing any additional work. If you plan to complete supplemental work, please notify the coach on duty and let them know the class you plan to attend and the supplemental work you plan to complete. Please Note: The coach on duty can suspend a member’s supplemental work during a class if at any time it is deemed disruptive, unsafe, or there is not enough equipment or space available for the scheduled class. Members must first request permission from the coach on duty prior to completing supplementary work, please do not assume you can just do your own thing because you come in regularly to do supplemental work. Members should also refrain from dropping loaded barbells during the education portion of the class. Safety is always and will always be our first priority! Thank you for your understanding and cooperation.

 

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.

 

 

1 July 2015

 

HOLIDAY SCHEDULE: 

Please note our Independence Day Holiday Schedule for the 3rd and 4th.  On Friday, 3 July we will offer Open Gym from 9 a.m. to 12 p.m. All other classes will be cancelled that day.   On Saturday, we will hold our 9 a.m. Warrior WOD and our 10:30 a.m. regular Group Class.  The 11:30 a.m. class and Free Intro Class will be cancelled on Saturday. Please Note:  On Saturday we will run our Liberator WOD during the 10:30 a.m. class, its an annual tradition on the 4th of July!  We look forward to seeing you this weekend!

 

A NOTE ON SUPPLEMENTAL WORK:

I wanted to put out a friendly reminder regarding our policy for completing supplemental work outside of the regular Group Classes.  If you would like to warm up or complete some supplemental skill/strength work you are welcome to do so at the discretion of the coach on schedule and when floor space is available.  However you  must also attend a regular Group class prior to or after completing any additional work.  If you plan to complete supplemental work, please notify the coach on duty and let them know the class you plan to attend and the supplemental work you plan to complete.  Please Note: The coach on duty can suspend a member’s supplemental work during a class if at any time it is deemed disruptive, unsafe, or there is not enough equipment or space available for the scheduled class. Members must first request permission from the coach on duty prior to completing supplementary work, please do not assume you can just do your own thing because you come in regularly to do supplemental work. Members should also refrain from dropping loaded barbells during the education portion of the class. Safety is always and will always be our first priority!  Thank you for your understanding and cooperation.

 

STRENGTH/SKILL: 

Ring Dips Baseline + 5 Reps

 

WOD: 

3 RFT:

800m Run

20 Back Squats (Rx: 185/125; S: 155/105; S2: 135/95; S3: 115/75)

 

CORE:  

50 KB Twists

 

 

 

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

30 June 2015

 

HOLIDAY SCHEDULE: 

Please note our Independence Day Holiday Schedule for the 3rd and 4th.  On Friday, 3 July we will offer Open Gym from 9 a.m. to 12 p.m. All other classes will be cancelled that day.   On Saturday, we will hold our 9 a.m. Warrior WOD and our 10:30 a.m. regular Group Class.  On Saturday we will run our Liberator WOD during the 10:30 a.m. class.  The 11:30 a.m. class and Free Intro Class will be cancelled on Saturday.  We look forward to seeing you this weekend!

 

JUST A FEW NOTES AND ANNOUNCEMENTS…

WHITE BOARD POSTING: 

I have received several requests to post the Daily White Board each night so some of our earlier classes and see the results for the rest of the day.  We will begin posting a picture of the day’s White Board on FB each night along with the WOD posting.

 

SUPPLEMENTAL WORK:

I wanted to put out a friendly reminder regarding our policy for completing supplemental work outside of the regular Group Classes.  If you would like to warm up or complete some supplemental skill/strength work you are welcome to do so at the discretion of the coach on schedule and when floor space is available.  However you  must also attend a regular Group class prior to or after completing any additional work.  You cannot just come in and do your own thing and not attend a regular group class.  If you plan to complete supplemental work, please notify the coach on duty and let them know the class you plan to attend and the supplemental work you plan to complete. For example, Johnny plans to attend the 5:30 p.m. Group class but wants to work on his butterfly pull-ups during the 4:30 p.m. class. Johnny would go to the coach on duty at 4:30 p.m. and let them know he plans to attend the 5:30 p.m. class, but would like to work on his pull ups during the 4:30 p.m. class. The coach on duty will let him know if this is ok.  Please Note: The coach on duty can suspend a member’s supplemental work during a class if at any time it is deemed disruptive, unsafe, or there is not enough equipment or space available for the scheduled class. Members must first request permission from the coach on duty prior to completing supplementary work, please do not assume you can just do your own thing because you come in regularly to do supplemental work. Members should also refrain from dropping loaded barbells during the education portion of the class. Safety is always and will always be our first priority!  Thank you for your understanding and cooperation. 

 

STRENGTH: 

Floor Press

5/3/1+ @ 75/85/95%

Accessory Work:  DB Strict Press 5 x 10

 

WOD: 

AMRAP:  12 Minutes

  • 30 Mountain Climbers
  • 20 KB Swings (A:  70/53; Rx: 53/35)
  • 10 Pull Ups

 

CORE:  

Max Effort L-Sit x 3

 

 

 

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