29 August 2014



Labor Day Schedule:   For the holiday on Monday (1 September) we will only run one class at CrossFit Kingstowne from 10 a.m. to 11 a.m.  All other classes will be cancelled for the holiday at CFL and at CFK.

Meet and Greet with the DC Brawlers:  We are excited to announce that the DC Brawlers will be using our Kingstowne location for training on Tuesday, 2 September.  After their closed training session they will be staying after for a meet and greet with the team.  All members are welcome to join us that day to meet the Brawlers, ask questions and get your picture with some of your favorite athletes.  This will be in place of our regular 4:30 p.m. class on Tuesday at CFK.

Bring a Friend Day:  We will be hosting another “Bring a Friend” day on Tuesday, 9 September.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK Internal Throwdown:  We will be running another internal Throwdown between CFL and CFK on Saturday, 13 September!  Sign up sheets will be posted tomorrow if you would like to participate.  We will have both scaled and Rx options.  This is a fun way to get a little more competitive in a very laid back environment and a great way to get to know some of your fellow CFL/CFK family members.



Snatch Balance


(5 sec. hold on last rep of each set)

High Hang Snatch

2/2/2/2 @ 60/65/70/75%



AMRAP:  15 Minutes

  • 5 Squat Thrusts
  • 5 DUs
  • 5 MB Cleans (20/14)
  • 100m Run

*** Add one rep each round




Max Handstand Hold (A:  Alternating Shoulder Taps)