4 June 2015

Heavy Lifters Club:  

We just finished our second cycle of our 6-week Heavy Lifters Club Olympic Lifting Course!  Our members put in some serious work over the last 6 weeks and it has definitely paid off.  Amy and Jamie both PR’d their Jerk by 5 lbs, James PR’d his by 15 lbs, Ramona by 30 lbs and Casey by an incredible 70 lbs!  The PR bell was on fire tonight!  We have had a lot of interest in our next cycle.  If you are interested in participating in our 3rd Cycle it will kick off on Wednesday, 8 July through 19 August.   REGISTER HERE.

HLC Wave 2












Rind Dip Baseline Test



3 RFT:

  • 21 Calorie Row
  • 15 Front Squats (A:  155/105; Rx: 135/95; S: 115/75)
  • 9 C2B Pull Ups



50 Hip Bridges (A: Weighted)



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