12 September 2014

CFL/CFK  TEAM THROW DOWN UPDATE:  We now have 12 teams signed up with a few folks still looking for team members for Saturday’s (13 September)  CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 1 p.m.  Please Note:  This event is free (no cost) and will be in place of regular classes at CFK.  We will also cancel the 9:30 a.m. class at CFL.  We will only run the CFL Kids/Teens Classes and the Free Intro Class on Saturday at CFL.  


We will have a scaled team category as well as an Rx team category.    The more teams, the more fun everyone will have!  This is meant to be a 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 a total of three workouts.  The workouts will be released on Friday.   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 are still taking team sign ups!!!! 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!



Strict Press

3/3/3 @ 60-75%

Push Press

5/5/5 @ 60-75% BW



AMRAP:  12 Minutes

  • 3 Man Makers (Rx: 45/25; S: 35/15)
  • 10 Ring Dips
  • 200 m Run



50 Crab Toe Touches