The following class schedule has been updated online for the week of Thanksgiving. Please take note that Wednesday 6:30pm is cancelled, and Friday class is at 10am only. On Thursday, Friday and Saturday there is no Open Gym. Saturday’s CrossFit Kids class is also cancelled.
Enjoy your break!!
Monday
CrossFit: 6am, 5:30pm, 6:30pm
CrossFit Light: 7am
Open Gym: 12-1:30pm
Tuesday
CrossFit: 6am, 9:45am, 5:30pm, 6:30pm
Open Gym: 12-1:30pm
CrossFit Teens: 4:30pm
Wednesday
CrossFit: 6am, 5:30pm
CrossFit Light: 7am
Open Gym: 12-1:30pm
CrossFit Kids: 4:30pm
Thursday – NO CLASSES
Friday
CrossFit: 10am
Saturday
CrossFit: 10am
Fight for Brian
As most of you know, earlier this year Brian Stump, a CFKI athlete and father of two athletes as well, was diagnosed with Polyarteritis Nodosa (PAN), a very rare and very terrible disease. You can check out this link for more information. He is being treated with chemotherapy, among other things, and the good news is that his latest round of chemo is almost over. The bad news is that his chemo treatments are being denied payment by his insurance company because he does not have cancer. As you can imagine, chemo is an expensive procedure and whether he is fighting the insurance company or paying for it himself, Brian needs our help.
On November 22nd, 2014, CrossFit Kent Island will host “Fight for Brian”, a fitness challenge that is geared toward CrossFitters but open to the public. You do not have to be a master of gymnastics and Olympic weightlifting to be able to compete in this challenge.
The cost of entering the competition is $10 until October 31st, and $15 afterwards. What we would like to ask of each competitor, and even those not competing, is to make a donation to Brian’s fund on top of that entry fee. Brian is aware that we are including a fundraiser for him in this event, but what he’s not yet aware of his how many friends he has at CrossFit Kent Island, and how much they want him to be able to pull through this, both healthfully and financially.
Check back in here and at our Facebook page for more updates.
The competition workouts are slowly being released, once per week, to registered attendees. Here are the workouts releaseed to-date:
WOD 1: ENDURANCE
8 minute AMRAP of 10 Burpees, 50M Run
Score is total # of Burpees performed
WOD 2: STAMINA
– As many Shoulder-to-Overhead reps as possible in 30 seconds, 45/35 lbs
– Rest 30 seconds
– As many Shoulder-to-Overhead reps as possible in 30 seconds, 70/50 lbs
– Rest 30 seconds
– As many Shoulder-to-Overhead reps as possible in 30 seconds, 95/65 lbs
– Rest 30 seconds
– As many Shoulder-to-Overhead reps as possible in 30 seconds, 115/80 lbs
– Rest 30 seconds
– As many Shoulder-to-Overhead reps as possible in 30 seconds, 135/95 lbs
Score is total # of Shoulder-to-Overhead reps performed, regardless of weight.
8 minute AMRAP of 10 Burpees, 50M Run
Score is total # of Burpees performed
WOD 2: STAMINA
– As many Shoulder-to-Overhead reps as possible in 30 seconds, 45/35 lbs
– Rest 30 seconds
– As many Shoulder-to-Overhead reps as possible in 30 seconds, 70/50 lbs
– Rest 30 seconds
– As many Shoulder-to-Overhead reps as possible in 30 seconds, 95/65 lbs
– Rest 30 seconds
– As many Shoulder-to-Overhead reps as possible in 30 seconds, 115/80 lbs
– Rest 30 seconds
– As many Shoulder-to-Overhead reps as possible in 30 seconds, 135/95 lbs
Score is total # of Shoulder-to-Overhead reps performed, regardless of weight.
WOD 3: WORK CAPACITY
5 minute AMRAP of:
– 5 reps of a Weightlifting movement, moderate weight
– 10 reps of a Gymnastic (bodyweight) movement
The actual movements for WOD 3 will be chosen by a roll of the dice prior to the beginning of WOD 1. The possible movements are:
– Weightlifting: Deadlift, Front Squat, Kettlebell Swing, Wallball (med ball throw against wall), Ground-to-Overhead (any technique to get the weight from the ground to overhead)
– Gymnastics: Squat, Push-up, Sit-up, Lunge, Box Jump
EVENT LOGISTICS:
– The gym will be open for check-in from 8am to 8:45am. Please do not arrive any later than 8:45am if you are competing!
– At 8:50am we will determine the movements of WOD 3 via a roll of the dice, and brief the competitors on the standards for WOD 1
– At 9am we will begin WOD 1. There will be 2 heats, and you will be assigned a heat upon check-in. We are planning for this workout to be outside, so please plan accordingly with gloves and warm layers. There is currently no chance of rain/snow for Saturday, but it will be cold.
– At 9:30am we will brief the competitors on WOD 2
– At 9:40am we will begin WOD 2 for women
– At 10:20am we will begin WOD 2 for men
– At 11am we will brief the competitors on WOD 3
– At 11:10am we will begin WOD 3, and will have 7 competitors in each heat. At this point we are planning on 8 heats, so we should wrap up WOD 3 a little after 12pm.
– Lunch and a drink will be provided by Brian’s sister Donna for all competitors and volunteers. Please feel free to bring your own snacks and drinks as well.
– There will be space in the gym to warm-up and relax in between WODs, but you are also welcome to hang out outside. Please bring a folding chair with you if you’d like to sit – we do not have enough seating for more than 10 people!
Please feel free to email Ryan@CrossFitKentIsland.com with any questions. We’re really looking forward to this event!!
5 minute AMRAP of:
– 5 reps of a Weightlifting movement, moderate weight
– 10 reps of a Gymnastic (bodyweight) movement
The actual movements for WOD 3 will be chosen by a roll of the dice prior to the beginning of WOD 1. The possible movements are:
– Weightlifting: Deadlift, Front Squat, Kettlebell Swing, Wallball (med ball throw against wall), Ground-to-Overhead (any technique to get the weight from the ground to overhead)
– Gymnastics: Squat, Push-up, Sit-up, Lunge, Box Jump
EVENT LOGISTICS:
– The gym will be open for check-in from 8am to 8:45am. Please do not arrive any later than 8:45am if you are competing!
– At 8:50am we will determine the movements of WOD 3 via a roll of the dice, and brief the competitors on the standards for WOD 1
– At 9am we will begin WOD 1. There will be 2 heats, and you will be assigned a heat upon check-in. We are planning for this workout to be outside, so please plan accordingly with gloves and warm layers. There is currently no chance of rain/snow for Saturday, but it will be cold.
– At 9:30am we will brief the competitors on WOD 2
– At 9:40am we will begin WOD 2 for women
– At 10:20am we will begin WOD 2 for men
– At 11am we will brief the competitors on WOD 3
– At 11:10am we will begin WOD 3, and will have 7 competitors in each heat. At this point we are planning on 8 heats, so we should wrap up WOD 3 a little after 12pm.
– Lunch and a drink will be provided by Brian’s sister Donna for all competitors and volunteers. Please feel free to bring your own snacks and drinks as well.
– There will be space in the gym to warm-up and relax in between WODs, but you are also welcome to hang out outside. Please bring a folding chair with you if you’d like to sit – we do not have enough seating for more than 10 people!
Please feel free to email Ryan@CrossFitKentIsland.com with any questions. We’re really looking forward to this event!!
Labor Day Schedule
Ahh, Labor Day. The day that we celebrate the great accomplishments of America’s labor unions. I think. Or maybe the act of childbirth? Whatever it is, Monday’s a freaking holiday! The schedule of classes at CFKI will be:
9:00am CrossFit
5:30pm CrossFit
Note: No Open Gym
Even if you’re accustomed to coming to the CrossFit Light class, the workout will be approachable for anyone, so come check it out!
Ryan
New Saturday Schedule
Teammates,
Starting this Saturday, August 30th, our regular CrossFit class will be at 10am rather than the previous 9am. Our CrossFit Kids class will now be at 9:15am. Open Gym is still 11am-1pm.
Thanks!
Ryan
Schedule for August 9th – 16th
Hey there guys – the time has come for my annual family vacation, this time we’re headed to Florida for a week. Good times! I’m going to miss you all, but luckily you are in great hands with Craig, Dana, and Kenny covering classes like Jimmy Smith on a wide receiver.
We are going to make some schedule changes due to my vacation and the ESAC this Saturday, August 9th. Check out the revised schedule:
Saturday, August 9th: Gym is closed for ESAC (Eastern Shore Affiliate Challenge) – if you aren’t busy, head to CrossFit Sweat Angel in Camden, DE to check it out!
Monday, August 11th through Friday, August 15th:
CrossFit classes at 6am and 6pm (note that the two evening classes have been combined into one for this week)
CrossFit Light is cancelled
Open Gym is cancelled
Saturday, August 16th:
CrossFit class at 9am
CrossFit Kids class at 10:15am
Open Gym is cancelled
Please let me know if you have any questions!
Ryan
Schedule Change: Week of July 15th
Teammates – I am going to be travelling this weekend, starting on Thursday. Our wonderful coaching staff has stepped in to take on most of the classes, but we are going to adjust the schedule a little bit:
– Thursday, Friday, Saturday: NO Open Gym
– Friday: NO CrossFit Light
Thanks for understanding, and hope you can adjust your schedule accordingly!
Ryan
July 4th Schedule Change… Again!
Sorry for the change-up here, but we are going to move the Friday late morning class to 10am, rather than 11am. That means that the menu has changed as well – we will be serving brunch food around 11am rather than grilling, since everyone I’m sure is headed to eat some grillers somewhere else!
Open Gym Cancelled Friday/Saturday
Hey team – Denee and I are travelling this weekend, so we’re going to cancel Open Gym on Friday (6/27) and Saturday (6/28). If you were planning on getting into Open Gym for a workout, come on into class instead! The 6am class is more lively than you think!
Ryan
Saturday Open Gym Schedule Change
Weekend Warriors – we have updated our Saturday Open Gym schedule to 11am-1pm. The previous schedule was 2-4pm, which didn’t seem to work for many of your schedules, and increasingly does not work for mine. So let’s give this a try!
During Open Gym you can do the daily WOD, a different workout of your choice, or just come in to work on skills. It is a free session, because it is not a structured class and our coaches may not be available to coach you through your workout.
Ryan
Open Gym cancelled Saturday, June 7th
The headline says it all here! We will not be available for Open Gym on Saturday, so if you want to get a workout in this weekend, come on out at 9am and get it done!