4 July 2016


HAPPY INDEPENDENCE DAY CFK!  We will operate on a limited schedule for the 4th of July holiday.   We will offer open gym from 9:30 a.m. to 11:30 a.m. and will run our Liberator WOD (Annual Tradition) for anyone who would like to participate.  We will run the first heat at 9:45 a.m.  If a second heat is needed we will run it at 10:15 a.m.  The Liberator WOD is listed below.  Every time we run the workout the Barbell Movement Changes.


  • 15 Squat Cleans (A:  155/105; Rx:  135/95; S: 115/75; S2: 95/65)
  • 1 Rope Climb (S:  2 Rope Walks)
  • Run 400m
  • 12 Squat Cleans
  • 15 Pull Ups
  • 500m Row (Sub Run)
  • 9 Squat Cleans
  • 25 Push Ups (A:  Explosive Push Ups)
  • 25 V-Ups (A:  GHD Sit Ups)
  • 6 Squat Cleans
  • 30 Jumping Lunges (A:  Pistols)
  • 50 DUs (S: 150 Singles)
  • 3 Squat Cleans
  • 20 Wall Balls (A:  30/20; Rx: 20/14)
  • 400m Sandbag Run (S: MB Run)


Thanks to everyone who came out for our info session.  Our next PNL Challenge will kick off on 18 July and run through 15 October!  This time around we are changing things up and will be running a 12 week intensive PNL Challenge.  This is unlike any previous challenge we have completed before.  The cost for the challenge is $150 per individual and $250 for couples.  To register please select one of the links below.  Upon registration you will receive additional instructions/details about the challenge to include challenge rules, schedule, score log, food guidelines, FAQs, and your individualized template.  If you are unsure if the challenge is right for you, please feel free to give me a call 703-408-7887 or send me a personal message at info@crossfitkingstowne.com.

Individual Registration »

Couples Registration »


CF Kingstowne is proud to announce that we will be hosting a blood drive on either 24 or 25 September at our facility in support of the National “Ava Will Win” Blood Drive initiated by NORCAL CrossFit.  We need to provide the INOVA Blood Bank with a list of donors in advance, so please sign up asap and select the date that works best for your schedule so we can lock in our date.  For more details and to sign up please follow the link CFK BLOOD DRIVE.