1 September 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 at CFL and CFK will be canceled for the holiday.

Meet and Greet with the DC Brawlers:  Please join us, on Tuesday, 2 September when National Pro Grid League (NPGL) home team DC Brawlers will be on site  at our CrossFit Kingstowne location for a community meet and greet from 4:30 p.m. to 5:30 p.m.  10635898_573311439446778_1696289340406037963_nThey will be using our Kingstowne location for a private training session and after their closed session they will stay and meet our community.   All members and friends of CFL/CFK are welcome to join us at 4:30 p.m. to meet the Brawlers, ask questions and get your picture/autographs with some of your favorite NPGL athletes.  This will be in place of our regular 4:30 p.m. class on Tuesday at CFK.







AMRAP:  20 Minutes

Partner 1: Rows 500m

Partner 2:  Completes Max Hammer Swings (20/16)

Then Switch.  Score = total # Hammer Swings

EMOTM:  3 Burpees



50 Hip Bridges