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February 2009

January 2009

Free Intro To CrossFit Workout this Saturday (01/31/09)

CrossFit Koncepts 061008

CrossFit Koncepts will be having a free Intro to CrossFit Workout this Saturday (01/31/09) from 10:00 AM to 11:00 AM.   You will learn about CrossFit, Russian Kettlebells and how our dynamic training environment and methodology will get you into the best shape of your life - GUARANTEED.  We'll take you through a brief warm-up followed by a quick introduction to the skills you will need for the workout.  Once that is out of the way you'll get your first taste of what a CrossFit / Kettlebell workout is like.  By the time you're done you'll know why CrossFit Koncepts is the only choice for you!

If you're curious about what a CrossFit / Kettlebell workout is like then this is your chance to find out - for free!  If you're working with a trainer, or have been working out on your own and are not getting the results you're looking for then PLEASE attend this free workout so that we can show you what we have to offer.  It's only one hour out of your day - but we are confident that it CAN and WILL change how you workout forever!

FYI: We will be releasing dates for upcoming Russian Kettlebell and Martial Arts workshops shortly.  We have several training events scheduled in MD, DC, VA, PA and CA in the coming months and I look forward to seeing you at one or several of them!

NOTE: The free workout is limited to the first 15 people who RSVP to Mike at or at 301/404-2571.

The First 11 Workouts of 2009

Kim_KB_Snatch Well we are already eleven (11) workouts into 2009 - can it already be that many??!!??  They've all been tough, physically and in some cases mentally, but fun!  So far we've done:

  • JAFO
  • You're Such a Jerk
  • You Don't Know Jack
  • I'm Seeing Double
  • Enough Rope to Hang Yourself
  • That Doesn't Look Too Bad
  • Melissa aka You Crazy B#$ch
  • Duck and Cover
  • Hoover

What do future workouts hold for CrossFit Koncepts clients?  Well, you'll just have to wait and see!  But I can guarantee that you'll meet a whole new group of "girls" - not the CrossFit Girls but the Bond Girls!  You think Fran, Cindy and Linda are tough?  Then wait til you meet up with Vesper, Kissy and Thumper!  Bring on the PAIN!!!

Homemade Energy and Protein Bars (1 of 2)

"Good Eats" host Alton Brown has a great way of making a cooking show palatable - seriously!  He has a great sense of humor and his delivery is great - if he ever decided to do stand-up comedy I'd pay to see him!  Anyway, here is part one of a two part video on how to make your own energy and protein bars for pennies - and they are a heck of a lot better for you!

New Year and a New Location!

TacticalLunge We started off 2009 with a workout at our new location!  Twelve brave souls ventured out on New Years morning to bring in the new year in style - with a CrossFit Koncepts workout!

For those of you who aren't on our mailing list (and missed the notices regarding our move) we are now located at 8576 Dakota Drive in Gaithersburg, MD 20877.  It's only a "stones throw" from our old location but the move has given us a lot more space and has allowed us to offer more classes and more special events.

Following is our new schedule:

CrossFit Koncepts Group Workouts

  • Monday: 0500 - 0600 PM
  • Tuesday: 0700 - 0800 PM
  • Wednesday: 0500 - 0600 PM
  • Thursday: 0700 - 0800 PM
  • Friday: 0500 - 0600 PM
  • Saturday: 0900 - 1000 AM
  • Sunday: 0900 - 1000 AM

NOTE: we are running a new member special for the month of January.  For more information contact Mike Krivka at 301/404-2571 for all the details and to sign up for a free introductory workout.