12 December 2015



Our Holiday Party/Anniversary Party is tonight, Saturday, 12 December 2015 @ 8 p.m.  We hope you can join us for another great party! All friends and family are welcome.  We will have both adult and non-adult beverages and some light fare.  We encourage you to bring your favorite dish or holiday beverage to share with the group if you would like, or just come and enjoy. Please feel free to come in festive holiday wear or your ugliest holiday sweater, don’t worry there will not be a WOD.   We have much to celebrate this year as CrossFit Kingstowne is turning 2 and it has been nearly 6 years since we opened our doors as CF Liberation.


Our next Heavy Lifters Cycle kicks off on Saturday, 9 January 2016!  This cycle we have moved our class time to Saturdays at 11:30 a.m.  We will be putting our regular 11:30 class on hold during the 6 week cycle for those who would like to participate in the 6-week course.  Cost is $60.   The class will run from 9 January 2016 through 20 February 2016.  For more information or to register online follow the link for Heavy Lifters Club.


We are excited to announce that we will be kicking off our next cycle of our “Bump Be Gone” Ladies Performance Bootcamp just after the New Year.  The 6-week bootcamp will run from 4 January 2016 through 17 February 2016.  We will offer both a morning camp (Monday, Wednesday and Fridays at 10:30 a.m.) and an Evening Camp on Monday and Wednesday at 7:30 p.m. and Friday at 6:30 p.m.  To get more information or to register please follow our Bump Be Gone Boot Camp Link.


WARRIOR (9:00 a.m.)

Part A:


Bench Press:  Work up to a 5 RM

Part B:

AMRAP: 20 Minutes

Rucksack Hell

200m Run

10 Air Squats

5 Pull Ups

5 Push ups

10 Box Step Ups (20″)

WOD (10:30 and 11:30 a.m.)

(Rucks:  45/25)


WOD (10:30 a.m. and 11:30 a.m.)

Test Week Make Up

Make Up a Test from earlier in the week

Performance Nutrition Challengers – Please note:  If you missed the finale WOD and final weight in/measurements on Friday you will have an opportunity to complete it during the 11:30 a.m. class on Saturday.