GET READY MASTERS ATHLETES OF THE DMV… On 21 October 2017, CrossFit Kingstowne, creators of the Cold War Mid-Atlantic Team Competition, will be hosting a one-day team competition strictly for Masters athletes. This will be the largest masters team event… Read more »
Our New Year “Fit Mama Boot Camp” registration is now live! The next series in our Fit Mama Boot Camp will kick off just after the New Year on Monday, 9 January 2017 and run through Monday, 27 February! Our “Fit… Read more »
CFK SUMMER PERFORMANCE, NUTRITION, LIFESTYLE (PNL) CHALLENGE: Our next PNL Challenge will kick off on 18 July and run through 15 October! The cost for the challenge is $150 per individual and $250 for couples. To register please select… Read more »
We are working to set up a Blood Drive on either Saturday, 24 September or Sunday, 25 September 2016. In order to lock in a firm date and timeline, we need to provide the INOVA Blood Bank with a… Read more »
Many of you have expressed interest in starting to compete at the local level. Below is a list of upcoming CrossFit competitions in the DMV area. I have included both individual and team competitions. Most of these events offer both an… Read more »
Please join us on Monday, 30 May (Memorial Day) for our Annual Memorial Day Murph WOD and BBQ. Every year we run the Murph WOD at CrossFit Kingstowne in honor or Lt. Michael Murphy and all the other brave men… Read more »
Ladies Mark Your Calendars! On Friday, 10 June at 6:30 p.m. we will host our 2nd Annual CFK WOD 4 WINE Event! We will host a ladies only workout at 6:30 p.m. CFK and then head on down the road to… Read more »
Crossfit Kingstowne is calling all our male members and friends for a guy’s night! Come out and throw down with your bros and have a drink afterwards. We will be throwing down at 6 PM on Saturday 18 June. The… Read more »
HERO WORKOUT AND FUNDRAISER TO HONOR PRINCE WILLIAM OFFICER ASHLEY GUINDON AT CF WOODBRIDGE: Please join The Virginia Police Benevolent Association and Crossfit Woodbridge in honoring fallen Prince William Officer Ashley Guindon and injured Officers Jesse Hempen and David McKeown… Read more »
On Friday, March 11, 2016 we will once again be supporting/hosting the DEA Maltz Challenge. This is an event (workout) that DEA sponsors annually worldwide to honor fallen heroes in the Military and Law Enforcement. All members, coaches, and friends… Read more »
THANKSGIVING HOLIDAY SCHEDULE AND FAREWELL WOD FOR COACH BUZZ AND MICHELLE:
THURSDAY, 23 NOV:
Open Gym: 9:00 a.m. to 11:00 a.m.
FRIDAY, 24 NOV:
Open Gym: 10:00 a.m. to 12:00 p.m.
On Thursday and Friday, we will offer a 2 hour open gym session. All other classes will be cancelled for the holiday. Also, on Thursday, we will hold a special farewell WOD for Coach Buzz and Coach Michelle who will be leaving us to begin their next adventure and assignment in Virginia Beach. Please join us as we say goodbye to a truly awesome couple. They will be greatly missed.
CFK ANNUAL HOLIDAY/ANNIVERSARY PARTY:
We will host our annual holiday/anniversary party on Saturday, 9 December at 7:30 p.m. We look forward to celebrating the holiday season with our CFK Family as well as celebrating fours year since we opened our doors at CrossFit Kingstowne and 8 since we opened the doors to CF Liberation. All family and friends are welcome. Also, thanks to the incredible generosity of Jeb and Luis, we will once again have DJ Special K joining us once again for the party! EVITE.
UPCOMING SKILL CLINICS:
Rowing Clinic (One-Day Clinic)
DATE: 18 November 2017
Inversion Skill Clinic (One-Day Clinic)
DATE: 9 December 2017
This clinic will focus on inversion work to include hand stand walks
HAPPY BIRTHDAY COACH CEDRIC!
20 DU (S: 35 Singles)
8 Wall Balls (A: 30/20; Rx: 20/14)
2 Clean and Jerk @ 82% of 1 RM (Round Up)
CASH OUT: 35 Calories on Assault Bike or Rower
Born: 11/20/82 – 35 years old
3 x 20 V-Ups
3 x 20 Sec V-Sit Hold