20 May 2014


Mid-Atlantic Regionals:  The CrossFit Games Mid-Atlantic Regional Competition is this weekend (Friday, Saturday, and Sunday) at the Patriot Center.  I would encourage everyone to come out to see some incredible athletes battle it out to qualify for the CF Games in July.

Memorial Day Murph:  The Murph Challenge is this Monday at CrossFit Kingstowne.  We hope to see all of our CFL/CFK family out on Monday for a great WOD in support of an incredible cause.  The fun kicks off at 1030 and we will run until the last person finishes.  We will have a little BYOF/B cookout after at the gym.






AMRAP:  12 Minutes

  • 10 HSPU
  • 20 Sit Ups
  • 30 Mountain Climbers



5 Hollow Rocks (30 sec. hold)