28 May 2015



Please note, this Friday, 29 May, there will be no 5:30 p.m. class as we have a coaches event that evening.  All other classes will run as scheduled.  We apologize for the change to the schedule and appreciate your understanding.



Front Squat:  Establish 1 RM



AMRAP:  7 Minutes

  • 10 Hang Cleans (A:  115/75; Rx: 95/65)
  • 15 TTB (S: KTE; S2:  Hanging Knee Raises)
  • 20 Box Jump and Overs (24/30)

Rest 2 Minutes, Repeat…

AMRAP:  7 minutes

  • 10 Hang Cleans
  • 15 TTB
  • 20 Box Jump and Overs



Tabata Plank Jacks



CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.



We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest