2 September 2014

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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.

 

 

CFL/CFK Internal Throwdown:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK Throwdown Sign Up Sheet.  

 

STRENGTH: 

Front Squat (1 1/4)

3/3/3/3/3 @ 50-60%

 

WOD: 

Fran 

21-15-9

  • Thrusters (95/65)
  • Pull Ups

* 10 Minute Time Cap

 

CORE:

50 Four-Count Flutter Kicks