26 August 2014


New Class Time:  The new 4:30 p.m. Tuesday and Thursday class at CrossFit Kingstowne begins tomorrow with Coach Cedric!


CFL/CFK T-Shirt and Tank Pre-Order:  We have extended the T-Shirt and Tank Pre-Order through Friday.  So if you haven’t had a chance to sign up for the pre-order you can add your order to the spreadsheet link here Tee and Tank Pre-Order or sign up at the front desk.  Be sure to indicate your preferred method of payment when the order arrives (Charge CC on file or Cash/Check).



Ring Dips Progressions…then

3 Rounds:

:30 seconds Max Ring Dips

:90 second Rest



Cash In:  30 Wall Balls (20/14)

5 Rounds

  • 5 Hang Cleans (A:  135/95; Rx: 115/75; S: 95/65)
  • 10 Back Squats

Cash Out:  30 Wall Balls



40 MB V-Ups (Pass MB from Hand to Feet and back)