27 February 2016



9:00 a.m. to 2:00 p.m.

Please be sure to sign up for an open Heat Time tomorrow (please see schedule below).  Arrive early to warm up and review the standards and be ready for your designated heat time.  If you are not ready, we will run the heat as scheduled and you will need to reschedule for a later heat time.


PLEASE NOTE:  The release of the first workout for the CF Games Open (16.1) has thrown a little curveball our way logistically.   While it has presented a slight challenge, we are extremely excited that over 102 of our members have signed up for the open!  The energy in the gym this weekend is going to be awesome and I am looking forward to seeing what everyone is able to accomplish over the next 5 weeks.

Above is a heat schedule sign up sheet for the Throw Down tomorrow.  Sign Ups are on a first come first serve basis.  The way we will run this is that one heat will go and the heat on stand by will count for them, and then they will flip flop.    Please be sure to come in and warm up prior to your heat time and please be familiar with the standards for the workout.  We will be closely adhering to the heat times to ensure we can get everyone through the workout.  If you are not ready at the start of your heat time, we will need to reschedule you for a later heat time.

We will do our best to accommodate special requests/needs if you are operating on a strict time schedule.  We just ask everyone to please be patient with us and come in tomorrow with a positive attitude and ready to cheer on your fellow CFK Family members.  Stay as long as you like, we will have some adult beverages post WOD and some coffee early morning.  We will also be raffling off two prizes  at 11 a.m. – all you need to do is show up to cheer people on and grab a raffle ticket.

If you are unable to complete the workout today or tomorrow during the Throw Down, you will still be able to complete it on Sunday during open gym as well.   We will reserve the first hour of open gym 10 a.m. to 11 a.m. exclusively for the Open Workout.

If you have any questions, please shoot me a personal message at info@crossfitkingstowne.com or give me a call at 7034087887.


We have over 102 people signed up for the open (Team CrossFit Kingstowne), and there is still time to sign up if you have not yet.  Registering is simple.

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




AMRAP:  20 Minutes

25 Ft. Overhead Walking Lunge (Rx:  95/65) (Scaled:  Front Rack Lunge w/BB (45/35)

8 Bar Facing Burpees

25 Ft. OH Walking Lunge

8 Chest to Bar Pull Ups (S:  8 Jumping Pull Ups)