8 September 2014

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 TEAM THROW DOWN:  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 TEAM THROW DOWN SIGN UP.



Back Squat Hold 5 x 5 sec.

Back Squat (1 1/4)

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




  • Hang Snatch (A: 115/75; Rx: 95/65; S: 75/55)
  • Ring Rows
  • 200m Run



30 BB Windshield Wipers