19 April 2016


Strict Pull Ups

EMOTM:  10 Minutes

3 Strict Pull Ups (A:  Weighted AHAP; Rx: Strict; S:  Negatives)



12 Rounds:  12 MB Cleans (A: 30/20; Rx: 20/14)

12 Push Ups

Rest 5 Minutes

2k Row (Max Effort)



GHD Hip Extensions (A: 3 x 20; Rx: 3 x 15; S: 3 x 10)



FEMALE NEEDED!  One of our CFK Girls Gone Rx teams has lost one of their team members and are in need of a replacement.  If anyone is interested in joining their team, please let me know asap!  The two team members are Charlotte and Monica.  You can message me at info@crossfitkingstowne.com.


On Saturday, 7 May we are hosting the Girls Gone Rx Competition for the DC area.  We have over 45 teams of 3 ladies participating and its going to be a great event!  We need a ton of help to make the event a success.  We are in need of volunteers to help judge the events, track score cards, set up equipment, etc.  If you are free on the 7th of May and want to help us out, please fill out the form below and let us know your volunteer station preference and availability!



COACH DAN AND TINA (TEAM HAYES) FAREWELL PARTY:  Sadly Coach Dan and Coach Tina will be leaving us in mid May as return home to North Carolina for their next Duty Station.  To send them off properly we will be hosting a bon voyage WOD and party at the gym on Friday, 29 April.  It will be potluck style so we welcome everyone to bring a dish to share and we will provide both adult and non-adult beverages.   The fun will start at 7 p.m. and we welcome all of our CFK family and friends to join us in sending them off in style.

GIRLS GONE RX TEAM COMPETITION ON MAY 7th!  For more details please follow the link Girls Gone Rx.  Hurry, teams spots are going quickly!