New 4pm Class!

We’ve added a 4pm class on Monday, Tuesday, Thursday and Friday!  This class will last 1.5 hours, and will always include a Strength component in addition to the daily WOD.  This replaces our CrossFit Teens class on Tues/Thurs, as they were very similar in structure but we wanted to open it up to more folks that want to get a bit more training volume in.
Come check it out!

CrossFit Kids – Now Monday 5:15pm

Hi Moms and Dads!  Now that the spring sports schedule is underway and we know when some of our lacrosse and baseball practices and games are, we are rescheduling our CrossFit Kids class during the week from Wednesday to MONDAY.
Also, the time of the Kids class is now 5:15pm-6pm on Monday, so that if you’d like to work out at the same time as your children you can!  We have more than enough room in the gym, and as soon as it gets warm enough we will be outside for most of our Kids classes.
Let them know to bring their homework too – our Kids Room has tables and chairs set up, and studies have shown that the period immediately following exercise is a great time for thinking clearly and getting stuff done!
Your CrossFit Kids coaches – Dana and Denee (and assistant coach Ryan!)

Change to 7am Class Format

Effective this Wednesday, March 11th, the 7am class on Monday/Wednesday/Friday will now be a regular CrossFit class.  It previously was a separate workout track called CrossFit Light, but I’ve decided to discontinue that track because of a lack of regular attendance.  I think we will do better with an additional CrossFit class, where the athletes will feel more connected with the rest of the CFKI community from performing the same workouts (with scaling of course that is available in every class), and meeting others that slept too late for the 6am!
Please let me know if you have any questions,
Ryan

Class Schedule Friday-Monday

Hey guys – I am going on a trip this weekend (Friday-Monday), and our wonderful coaches are covering as much as possible but there will be some cancellations.  Specifically, CrossFit Light (7am) on Friday and Monday are cancelled, as well as Open Gym on Friday, Saturday, and Monday.
So, our schedule is the following for Friday, Feb 20th through Monday, Feb 24th:
Friday 6am CrossFit, 5:30pm CrossFit
Saturday 10am Kids, 11am CrossFit
Sunday 10am Yoga
Monday 6am CrossFit, 5:30pm CrossFit, 6:30pm CrossFit
Those of you that regularly attend CrossFit Light, our coaches can scale any workout to be appropriate for any level, so you are more than welcome to attend the regular CrossFit class and you will do great!
Ryan

January 27th – 6am class cancelled

Due to the icy conditions out there, the 6am class is cancelled today.  Sorry for the inconvenience, hope you can make it to another class when the roads clear up.
Thanks,
Ryan

Next ESAC – Feb 21st and 22nd

CFKI competitors!  The next Eastern Shore Affiliate Challenge is just over a month away.  The next installment will be at CrossFit Salisbury, and will be split into two days:  Saturday 2/21 for “Rx” competitors, and Sunday 2/22 for “Scaled” competitors.  The Rx and Scaled workouts will be different this time, and actually the Scaled competition will be a series of partner workouts.  Here is more from Coach Cameron, CF Salisbury.  Let me know if you have any questions after reading this and I can reach out to Cam.
Here are some more details about the upcoming ESAC taking place at CrossFit Salisbury in February. Saturday the 21st will be for Individual competitors in Male and Female Rx divisions as well as the Team Competition for the cup. Awards for top performing Masters age competitors will be awarded for those competing on Saturday.
Sunday the 22nd will be for Scaled participants only. Scaled participants will need a partner for this competition, and partners must be same sex (male/male and female/female). In addition to partner workouts the top male and female partnerships from each affiliate will join up for team workouts on Sunday (4 person team).

Awards for top performing Masters age competitors will be awarded for those competing on Saturday.
Cost for the competition is $35 for Individual Rx and $75 per team before February 7th ($40 and $80 respectively after the 7th and until ticket sales close on Tuesday February 17th.) No late entries will be accepted after the 17th of February.
CrossFit Salisbury will be in need of judges for both days of the event so if you’re available we’ll be sure to make it worth your while.
Workouts will be released February 1st with standards video to follow shortly after.
As always we plan to have delicious paleo food provided by Common Grounds Cafe so stay tuned to see how to preorder your lunch for the day.
Keep an eye out for the Eventbrite link.
If you have any more questions please let us know.

New Saturday Schedule

Beginning this Saturday (Jan 10th, 2015), our Saturday schedule is updated to the following:
– CrossFit Kids 10am-10:45am
– CrossFit 11am-12pm
– Open Gym 12pm-1:30pm
Please note that if you were signed up for class or Open Gym already you have been deleted, so please sign up again!  Sorry!  And, thanks!
Ryan

New Year's Week Schedule

Hey party people!  Here’s our class schedule for the week of New Year’s 2014/15!
Monday: 6am, 7am (Light), 12pm (Open Gym), 5:30pm, 6:30pm
Tuesday: 6am, 9:45am, 12pm (Open Gym), 4:30pm (Teens), 5:30pm, 6:30pm
Wednesday:  6am, 7am (Light), 11am (Kids, moved from 4:30 this week), 12pm (Open Gym), no evening classes
Thursday: CLOSED
Friday: 6am, 7am (Light), 12pm (Open Gym), 5:30pm

Christmas Week Schedule

Happy Holidays, you guys!  Check out our schedule for the week of Christmas:
Monday:  6am, 7am (Light), 12pm (Open Gym), 5:30pm, 6:30pm
Tuesday:  6am, 9:45am, 12pm (Open Gym), 4:30pm (Teens), 5:30pm, 6:30pm
Wednesday:  6am, 7am (Light), 12pm (Open Gym), 4:30pm (Kids), 5:30pm
Thursday:  CLOSED
Friday:  12pm (Open Gym), 5:30pm
Saturday:  9:15am (Kids), 10am