10 September 2014

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we are planning to 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.  However, we are looking to sign up a few more teams, otherwise we will have to postpone the event until late October.  Currently we have six teams signed up, but would like to have a minimum of 12 teams.  The more teams, the more fun everyone will have!  This is meant to be a fun and relaxed event – nothing serious.  So there is nothing to be worried about.  We will scale to everyone’s ability. Plus you will be sharing the work with a partner.  We will run three workouts.  The workouts will be released on Friday night.   To sign your team up, please follow the google docs link below.  If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

We need more teams!!! I really don’t want to have to postpone the event.  Plus its going to be a lot of fun!  Just ask anyone who participated in the last throw down. So what are you waiting for? Sign up Already!!! Plus there are some sweet prizes!



Power Clean

3/3/3 @ 70/75/75%

Hang Squat Clean

3/3/3 @ 60/65/70%



EMOTM:  10 Minutes

  • Odd Minutes:  5 Cleans (A:  175/115; Rx:  155/105; S: 135/95; S2: 115/75)
  • Even Minutes:  C2B Pull Ups (A:  10; Rx: 7; S:  Pull Ups)



30 Partner Assisted Back Extensions