13 September 2016


Sledge Hammer Camp

100 Swings



EMOM:  30 Minutes

Minute 1:  15 HR Push Ups

Minute 2:  10 C2B Pull Ups

Minute 3:  5 OH Squats (135/95)




MB Sit Ups

MB Wood Choppers

MB Russian Twists



FRIDAY SCHEDULE FOR 9/9 and 9/16: 

Just a friendly reminder that our afternoon class schedule will be slightly modified for 9 September and 16 September.  We will offer an open gym format between 4 p.m. and 6 p.m. in place of regular classes on these two dates.  All other morning classes will run as scheduled.


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.