9 September 2014

TUESDAY IS BRING A FRIEND DAY!   Today (9 September) we will host another  “Bring a Friend”.  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.   We need more teams!!! Its going to be a lot of fun!  So what are you waiting for?






3 Rounds/Max Reps/1 Minute Per Station:

Station 1:  Max Double Unders (Scaled:  Single Unders)

Station 2:  Air Squat

Station 3:  Burpees

Station 4:  Sit Ups

Station 5:  Max Wall Balls (20/14)

Station 6:  Rest



1/2 Tabata: Flutter Kicks (4 Rounds Total)