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
:30 seconds Max Ring Dips
:90 second Rest
Cash In: 30 Wall Balls (20/14)
- 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)