10 February 2016


Strict Pull Ups

Skill Review and Shoulder Mobility

Every 90 Seconds x 5:

8 Strict Pull Ups (A:  Weighted; S: 5; S2: 10 Ring  Rows)



AMRAP:  12 Minutes

50 DU

25 KB Swings

7 Jerks (A:  185/125; Rx: 165/115; S:  135/95; S2: 115/75)



50 Hollow Rocks to Superman





CrossFit Kingstowne is now officially registered for the Open as an affiliate location. In order to participate in the online competition you must individually register on the Games Website by following the link below.  The cost is only $20. Upon registering, be sure to find CrossFit Kingstowne and join both our affiliate AND team.  If you have any questions, please ask us or any coachIn the meantime, you can read more about the Open and the 2016 CrossFit Games via games.crossfit.com. 

The CrossFit Open is less than a month away (the first workout is announced Thursday, Feb. 25)! For those of you who have been with us for a while, you know what the Open is and what it’s all about.  For those of you unfamiliar with the Open, the CrossFit Open is the first of three stages leading to the 2016 Reebok CrossFit Games this summer in Los Angeles (basically what you see on ESPN2). Starting on 25 February, CrossFit Headquarters will release a workout each week for 5 weeks and everyone who signs up online around the world does the workout, and records their score on-line. Everyone is then ranked among their respective division, age group, state, region, or you can see where you rank in the entire world. That said, you don’t need to be an athlete to compete. Even though one workout is released each week, a scaled workout will also be offered, so anyone can sign up if you choose!  Each week you can opt in to either complete the workout scaled or as prescribed (Rx).

We do the workouts here at CrossFit Kingstowne with each other.  Each week we will have a huge Throw Down on Saturday morning to keep things fun, but you will have the entire period between Thursday night and Monday at 5 pm to get the workout done if you are not able to attend the throw down on Saturday for any reason.   We will push and cheer and support each other and the atmosphere in the gym is awesome during these workouts.  Every Saturday during the Open we will host an internal Throwdown to keep things fun.   We encourage you to come participate and/or hang out and cheer on your fellow members.

Anyone who has participated in the Open before will probably tell you it was worth it. They’ll tell you they had fun no matter where they ranked, and they pushed themselves harder than they ever thought possible.  Those who didn’t sign up almost always regret it.  Ultimately we will all be doing the workouts together as a gym whether you sign up or not, but by signing up you will not only help our team you will be a part of something truly special within our community!

For me, open season is one of my favorite times of year in our gym.  The community truly comes together to push one another out of our respective comfort zones to achieve things we did not even think were possible.  There is nothing like watching a member get their first muscle up or double under during an open WOD and seeing all of our members cheering for them like it was their own accomplishment. The energy in the gym seems to amplify during Games Season!    So I encourage you all to sign up and participate.  It doesn’t matter if you have to scale or modify the workouts, everything can be scaled or adjusted, we just want you to participate in the awesomeness that is the CROSSFIT GAMES SEASON!

To read more about the CrossFit Games and the Open check out games.crossfit.com.  To register for the 2016 Open see the link below.