14 January 2016


This weekend we will be heading down to Miami to cheer on Coach Cedric, Coach Jordan and James who are competing in WODAPALOOZA Fitness Festival.  Unfortunately we will need to cancel the 9:30 a.m. class on Friday.  All other classes will run as scheduled.



I wanted to take a moment to thank everyone who donated to the GO FUND ME Page for Coach Cedric, Coach Jordan and James’ trip down to Miami to compete in 2016 WODAPALOOZA Fitness Festival!  They set a goal of raising $4000.00 and through the help of our amazing member family and other friends of CFK they not only met their goal, but exceeded their goal.  I can’t tell you how much it means to them to know there are so many wonderful people supporting them and cheering them on!  I feel truly blessed to know we have such an incredible member family!  So I wanted to express a very heartfelt thank you again!

Also there are several CFK members traveling down to Miami this weekend to cheer them on in person.  If you are interested in joining us, please let us know.  If you can’t make the trip to Miami, don’t worry you can still cheer them on and watch them compete through a live stream with FloElite by following the link WODAPALOOZA LIVE STREAM.   I will have more details about their heat schedule on tomorrow!






20 Minutes to work up to Heavy Jerk from Rack



AMRAP: 10 Minutes

200m Row

10 Thrusters (95/65)

10 Squat Thrusts



GHD Skill Review

5 x 10 (S:  3 x 10)




We are excited to announce that CrossFit Kingstowne will be hosting the 2016 Girls Gone Rx competition for the DC Region on April 16, 2016!  The competition is a day-long, all girls competition featuring teams of 3 female athletes.  Even better a portion of each ticket’s proceeds go to benefit Breast Cancer Research!  This is a great event, for a great cause and we hope to get maximum participation from our CFK Ladies.  This event is also open to all women within the CF community, so feel free to invite your friends from other CrossFit gyms.  In the meantime, go find two ladies to join you for a great time and sign up today!  For more details about the event to include workout weights and standards follow the link for GIRLS GONE RX.



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 25 January 2016 through 4 March 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. Sign up today and  use promo code BUMP2016 to receive $25.00 off our New Year Boot Camp. 


Our next 6-week Performance, Nutrition, and Lifestyle Challenge is set to kick off on 25 January 2016. We will host an information session on Thursday, 21 January for anyone interested in participating. For more information and to register for the challenge follow the link PNL CHALLENGE.


Looking for an event to test your ERG ( Rowing Skills ) ? Why not consider getting your friends together for the MID ATLANTIC ERG SPRINTS     http://ergsprints.com/schedule/

We have a couple of members  Adam and James who are looking to get a team together.  Contact Coach TAT at  bikermike1971@mac.com  if you might be interested in joining their team or forming a team of your own.