1 July 2015



Please note our Independence Day Holiday Schedule for the 3rd and 4th.  On Friday, 3 July we will offer Open Gym from 9 a.m. to 12 p.m. All other classes will be cancelled that day.   On Saturday, we will hold our 9 a.m. Warrior WOD and our 10:30 a.m. regular Group Class.  The 11:30 a.m. class and Free Intro Class will be cancelled on Saturday. Please Note:  On Saturday we will run our Liberator WOD during the 10:30 a.m. class, its an annual tradition on the 4th of July!  We look forward to seeing you this weekend!



I wanted to put out a friendly reminder regarding our policy for completing supplemental work outside of the regular Group Classes.  If you would like to warm up or complete some supplemental skill/strength work you are welcome to do so at the discretion of the coach on schedule and when floor space is available.  However you  must also attend a regular Group class prior to or after completing any additional work.  If you plan to complete supplemental work, please notify the coach on duty and let them know the class you plan to attend and the supplemental work you plan to complete.  Please Note: The coach on duty can suspend a member’s supplemental work during a class if at any time it is deemed disruptive, unsafe, or there is not enough equipment or space available for the scheduled class. Members must first request permission from the coach on duty prior to completing supplementary work, please do not assume you can just do your own thing because you come in regularly to do supplemental work. Members should also refrain from dropping loaded barbells during the education portion of the class. Safety is always and will always be our first priority!  Thank you for your understanding and cooperation.



Ring Dips Baseline + 5 Reps



3 RFT:

800m Run

20 Back Squats (Rx: 185/125; S: 155/105; S2: 135/95; S3: 115/75)



50 KB Twists





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