The CFL/CFK Throwdown is Saturday, 1 March from 9:30 a.m. to 2:00 p.m. at CrossFit Kingstowne!
Please come by tomorrow and cheer on our teams and individuals. If you are interested in participating in the Throwdown as a team or as an individual in the mini-events, but didn’t sign up, please just show up! We will also have some of our friends from Max Muscle and Reebok Fit Hub Georgetown joining us tomorrow for the fun! Its going to be a great day. We have 30 teams signed up, to include some of our teens, from CFL/CFK! So please stop by!!! Please Note: All regular classes at CFL/CFK will be cancelled tomorrow due to the event.
SCHEDULE:
0930 – 0945: Kick-Off and Team WOD 1 Briefing/Standards
1230 – 1245: Individual Mini-Event 2 and 3 Briefing
1245 – 1315: Individual Mini-Event 2 and 3
WOD 1: Team Kalsu
AMRAP: 8 Minutes
The team completes Max Rep Thrusters in 8 minute time cap. One athlete moving at a time for thrusters. EMOTM both athletes complete 5 Burpees. Score is total thrusters completed in the time cap.
(Rx: 95/65; S: 75/55)
Mini-Individual Event 1 (Optional): Snatch Ladder
Individual will move through the ladder and will have one minute to attempt a snatch at the designated weight. If successful they can move to the next weight.
Partner 1 Goes up the Ladder and Tags in Partner 2 (Note that total Double Unders are 100, partner 1 can tag in partner 2 during double unders to assist and complete, but once partner 2 is tagged Partner 1 is done and partner 2 must complete remaining reps).
PARTNER 1:
20 calorie Row
30 Wall Balls (20/14)
40 DB Snatches (Rx: 45/25; S: 35/20)
50 Double Unders (S: 200 Singles)
PARTNER 2:
50 Double Unders (S: 200 Singles)
40 KB Swings (Rx: 53/35 S: 35/26)
30 Box Jumps (24/20)
20 Calorie Row
Mini-Individual Event 2 (Optional): Atlas Stone GTS
Max Ground-to-Shoulder in 3 minutes (Rx: 140/95; S: 95/75)
Mini-Individual Event 3 (Optional):
Max Muscle Ups (Rx) or Max Pull Ups (S) in 3 Minutes
We recently switched over to SugarWOD for our daily workout posting. Members and visitors can now view our daily WOD posting via the SugarWOD app or by clicking the black “WODs” circle button at the bottom right page of our CrossFit Kingstowne website.
We will be leaving this page active to allow members and visitors to view an archive of all CrossFit Kingstowne WOD postings from November 2018 back to 2013. However, for current WOD postings from November 2018 to present you will need to click on the WODs button tab at the bottom right of the webpage or download the SugarWOD app.
If you do not have a SugarWOD account you can download the free app via your app store for either your iPhone or android device. Once you have downloaded the app, you will need to search for CrossFit Kingstowne and select us as your gym to see our daily WOD posting and to communicate with members.
The app will notify you daily when the WOD is posted as well as any updates. We will also utilize SugarWOD to put out any important notifications regarding gym events or schedule changes.
We encourage all of our members to use the SugarWOD app to not only view the daily posting, but to track your results via the daily leaderboard as well as track other important information to include your lifts and benchmark workouts for easy reference as well as communicate with other members.
We are excited to offer this new service as part of your CrossFit Kingstowne membership and hope you will take advantage of this great new feature.
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