29 August 2016


Congrats to all of our CFK Family members who participated in the Maryland Spartan Race today (John H., Manny A., Michelle, D., Charlotte, T., Kendall R., and Monica B.)!  Way to represent our community!  Also thank you to Coach Panda and Tat for the lovely BBQ today for the 7 a.m. crew as we said goodbye to Sam B. and his family prior to their upcoming move.  You will be missed!  And a huge shout out to Brian O. for his help today in leveling out some of the floor today!  You are truly an amazingly thoughtful and generous person and we are very blessed to call you friend!



CrossFit Kingstowne is now offering Restorative Yoga Classes in our new dedicated Yoga Studio!  With consistent yoga practice over time, you can expect to increase your balance, improve coordination, develop more range of motion, create control of your breath, and calm the mind!  Our Yoga classes are also designed and taught with the CrossFitter in mind.  So if you want to improve your WODs, you likely need Yoga in your life!  Members and Non-Members may purchase a Yoga Punch Card in 5, 10, and 15 class increments to suit their budget and schedule.   We also offer a drop-in option for a fee of $12 per class for CFK Members and $15 for Non-Members, and $7 and $9 respectively for 30-Minute sessions.  First time visits are always free!  So come try out a class!  For more details or to purchase a Punch Card visit our Yoga Program Page on our Website.



Work up to Heavy Squat Snatch Triple (15-20 Minutes)




AMRAP:  20 Minutes


10 Pistols (Alternating)

15 Pull Ups



Prayer Lat Stretch x 60 Seconds

Couch Stretch x 60 Seconds (Each Leg)