WOD

CrossFit Kent Island is putting together a team for the Super Spartan Race!  It’s on Sunday, August 26th in Leesburg, VA (outside of DC).  It’s an 8+ mile Obstacle Race that was voted by Outside magazine as the best.  This one will really test your endurance, and has 20 or more military-style obstacles that break up the course so it’s not a straight-up run.
Check out the video here: http://www.spartanrace.com/
And here is the page describing the Super Spartan: http://www.spartanrace.com/super-spartan-obstacle-course-race.html
The cost is $138 if you sign up by August 8th, after that it goes up to $145.  If we get 4 people on the team we’ll all get $10 off as well.
Check it out, and let Chris, Kenny or I know if you’re interested!
Ryan

A CrossFit box without a t-shirt is like a hobo without a bottle of Peach Schnapps – it just doesn’t happen!  So we need to get on top of the t-shirt game, and I am terrible at designing things (something I learned in my previous life as a healthcare consultant, where among other duties, I designed things).  So I need your help!
Here’s the deal:
1. Bring in an awesome design for a CrossFit Kent Island t-shirt by Friday, July 27th
– The design should incorporate our CrossFit Kent Island logo (pasted below, let me know if you want me to email it to you)
– No references to alcohol, lewdness, or other crazy stuff you wouldn’t want your kids to wear
2. I will check out all the designs, and pick one that I like the best.
3. The winner will get one free month membership, and can work with me to get the t-shirts into production

 
 
 
 
 
 
 
Bring on the creativity!
Ryan
 

Hey everyone – due to a lack of demand since we started, we will no longer offer Open Gym on Sundays.  Let’s take a page from the man upstairs and call Sunday a mandatory Rest Day!
Having said that, if you ever want to come in and do some skill work on a Sunday or any day, let me know and I will accommodate your request if possible.
Thanks!
Ryan

Kenny made a huge leap in his CrossFit-ness by getting his first muscle-up… last week.  But it doesn’t count unless you get it on video.  New rule.  But he was a good sport and gave it another effort – wait for the second attempt in this video.
Congrats, Kenny!
Kenny Muscle-up
 

I haven’t heard any interest in the Open Gym today, so let’s go ahead and cancel.  All you dads get out on the water, go play some golf, or if you really want a good workout on this Father’s Day, show up at your own dad’s house wearing a #1 Dad hat.  Prepare to run.
See you all on Monday.  I’ll post a workout later on tonight!
Ryan

CrossFit Kent Island team –
Due to my work travel schedule next week, we will have a revised class schedule on Monday, Tuesday and Wednesday.
Monday, June 11th: 6am, 7am, 7pm (6pm is cancelled)
Tuesday, June 12th: 6am (7am, 6pm, 7pm are cancelled)
Wednesday, June 13th: 6am, 6pm, 7pm (7am is cancelled)
 
I apologize for the inconvenience, and will be posting workouts to the site that can be completed at home or alternate locations.  I will also add capacity in the remaining classes each day so that no one gets shut out of attending class if they would like to come to a different time than usual.
Thanks for understanding,
Ryan

Hey all – our 7pm class is cancelled tonight, it’s Denee and I’s 7th anniversary so we’re going to head out to dinner.  No one was signed up for that class so shouldn’t be changing anyone’s schedule, but just wanted to let you all know!
Ryan