13 June 2015


CFK ANNUAL COOKOUT/LUAU THIS SATURDAY!:  Please join us at our house tomorrow, Saturday, 13 June for our annual cookout and luau.  The fun starts at 1 p.m.  All friends and family are welcome.  Please bring a dish or beverage to share.   We have over 100+ coming, so its going to be a great time!  If for some reason you did not get the Evite with our address and the event details, please let me know, and I will make sure to send it to you.  Parking is available all along our street.  Ruben and I are looking forward to another great cookout with our CFK/CFL family!


SATURDAY SCHEDULE:  Due to our Annual BBQ/Cookout, we will not hold the 11:30 a.m. class and Free Intro Class at 12:30 p.m. on Saturday.  Warrior and the 10:30 a.m. class will run as scheduled!



WARRIOR (0900):  

For Time:

200m Farmers Carry; @ 1/2 way point complete 9 DB Thrusters

400m Farmers Carry; @ 1/2 way point complete 30 DB Plank Rows

800m Farmers Carry; @ 1/2 way point complete 42 DB Snatches


WOD (1030 Only Today): 


Ring Dip Baseline + 2 Reps



3 RFT:

  • 15 Snatch (95/65)
  • 15 TTB (S: KTE)




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