21 September 2014


10 a.m.:  Today we will be holding Atom’s memorial WOD at CrossFit Kingstowne at 10 a.m. during open gym.  I welcome anyone that would like to join us and take a moment to remember him and his life on this day.  The workout is a team workout as he always loved a good team WOD.  The workout is posted below.


3 p.m.:  I will be we hosting the Annual CFL/CFK Ladies Clothing Exchange at my house beginning at 3 p.m.  During the gathering, Alice M. will be hosting a Stella and Dot Party and Shannon Q. will host a Rodan and Fields Party.    We welcome you to bring any gently used, but unwanted clothing for exchange.  Anything not snagged will then be donated to charity.  Even if you do not have anything to bring, we welcome you to come by, check out all the great products that Alice and Shannon are bringing, and get to know some of your fellow CFL/CFK ladies a bit better.


CrossFit Kingstowne:

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.


CrossFit Liberation: 

Open Gym:  10 a.m. to 11 a.m.

Free Intro Class:  11 a.m. to 12 p.m.



We will begin running heats for the WOD at 1000.  Heats will run as necessary until we get through all the individuals that wish to participate.  The WOD will be a team WOD, comprised of two individuals for advanced, three for Rx, and four for scaled.  We will be assembling teams on Sunday, but if you have a team you would like to create, please do so in advance and let us know on Sunday, otherwise we will place you on a team.     Below is Atom’s WOD.



30 Tire Flips (Rx: 750/650; S1:  500/350; S2: 350/250)

90 Sledge Hammer Swings (A: 45; Rx:  20/16; S1: 16/12; S2:  12/8)

Rope Climbs (Rx: 21 Climbs)

Air Squats (300) (Rx:  Goblet Squats (53/35); S1/S2: Air Squats)

Toes-To-Bar (102)

Overhead Lunges with Plate (60) (Rx: 45/35; S1: 35/25; S2: 25/15)

Man Makers (15) (Rx: 45/35; S1:  35/25; S2: 25/15)

Ring Push Ups (60) (S1/S2:  Hand Release Push-Ups)

Double Unders (150) (S1/S2: 450 Singles)

Deadlifts (21):  (Rx: 275/185; S1:  225/135: S2: 165/95)

Burpee Box Jumps (60):  (24″/20″)

Squat Clean Thrusters (15) (Rx:  135/95; S1: 115/75: S2:  95/65)

Hand Stand Holds (Rx: 60 Seconds; S1/S2:  34 Seconds)




Ruck Run (800 m) (Rx:  75/55; S1:  55/35; S2: 45/25)

Ruck Squats (60)

Ruck Down and Ups (15)

Ruck Push Ups (60)

Ruck Run (800 m)

Cash Out (Optional):  34 calorie row


One member of the team must be doing work at all times with the exception of Ruck Runs, Air Squats, and Hand Stand Holds.  Teams cannot move on to the next exercise/movement until all work has been completed in previous task.  Some of these events will be completed outside of the box (Tire Flips, Hammer Swings, and Ruck Run and Movements) – so please dress accordingly…we will be doing this Rain or Shine.   We will not be running the clock.  As Atom would say, “I don’t care how long it takes you to finish, as long as you finish”.  Further scaled options are available as needed.