7 November 2014


We are excited to announce that on Sunday, 9 November at 0900 at CrossFit Kingstowne we will be running our first Foundations II class.  This is a free one-hour class to our CFL/CFK members with a focus this weekend on the Clean and Jerk.   We are looking to see how much interest this class will generate.   The class is open to any of our current members.  So if you are new to CrossFit or just want to work a bit more on your Clean and Jerk – then please join us this Sunday.  If we get a lot of interest, then we will make this a monthly supplemental to our existing Group/Private Foundations.  We are looking to offer this as a two-hour course once per month on Sundays with a focus on Snatch and Clean and Jerk.   I hope to see you there on Sunday!  Especially if you are newbie!


STRENGTH (Make-Up): 

Snatch:  Establish a 1 RM



Cash In:  15 BB Step Ups (24/20) (A: 95/65; Rx: 75/55; S: 45/33)

4 Rounds For Time (A:  5 RFT)

  • 30 Wall Balls (20/14)
  • 40 Sit Ups
  • 50 DUs (150 Singles)

Cash Out:  15 BB Step Ups

Optional WOD for those who have already completed their Snatch 1 RM earlier in the week.



50 KB Around the World (25 Clockwise/25 Counterclockwise) (53/35)