24 February 2016


As our CrossFit Kingstowne family continues to grow, we are considering adding additional class times.  We would like to gather member feedback regarding these potential class/schedule changes to ensure we are providing a schedule that will address all of our members needs. Please take a moment to respond to our schedule survey via the link below.  We sincerely appreciate your input!




We have over 64 people signed up for the open (Team CrossFit Kingstowne)!  That is great news, but I know we can do better than that.   Every member should be signed up!  Just a reminder, we will be completing the workouts all day on Friday (they will be released on Thursday nights for five weeks – starting this Thursday) as part of our workout of the day.  We will also host a Throw Down every Saturday (from 9 a.m. to 12 p.m.) for the next five weeks as we have found that bringing our members together in this fun, friendly and competitive environment really draws the best out of everyone.  You can also make up the workout if you miss it on Friday and/or Saturday on Sundays during open gym from 10 a.m. to 11 a.m..  If you are traveling during any of the weeks during the open, nearly every CrossFit affiliate around the world will likely welcome you to complete it at their location.  And finally, there is now a scaled division – so anyone can participate.  Truly there are no good excuses as to why you shouldn’t sign up!  Finally, registering is super simple.  Just follow these simple steps:

1.  Head to the CrossFit Games Website (games.crossfit.com)

2.  Click on the red Register/Log In Tab at the top right of the page.

3.  Create a user account or log in using your old username/PW from previous years.

4.  Pay $20

5.  Be sure to select CrossFit Kingstowne as your Affiliate and join our Team





Row 3000m as a Team (6 x 500m)

Partners alternate every 500m




AMRAP:  12 Minutes

Run 200m

5 Power Cleans (A:  135/95; Rx: 115/75; S: 95/65)

5 Push Press

5 Pull Ups



Wall Walks/Climbs (A:  20; Rx; 15; S: 10)




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 elite athlete to compete. Even though one workout is released each week, a scaled workout will also be offered, so anyone can sign up!  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.