19 June 2015

SCHEDULE THIS WEEK:  Please Note that the 7 a.m. class this Friday, 19 June will be canceled this week.   We apologize for the inconvenience and appreciate your understanding.   The class will run as scheduled next week.



Ring Dip Baseline + 3 Reps

Mobility:  5 Minutes Shoulder Mobility



4 RFT:

100 DUs

50 Wall Balls (20/14)

25 Calorie Row

Time Cap:  25 Minutes



3 Rounds:

45 Sec MB Twists; 15 Sec Rest

45 Sec MB Sit Ups: 15 Sec Rest

45 Sec MB Plank Hold, 15 Sec Rest



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