24 October 2016


Its that time of year again!  We have scheduled our annual CFK Internal Throwdown for Saturday, 5 November!  This year we will be running a team throw down featuring Two Person (Co-Ed) Teams.  We will also have a scaled and an Rx Division so there is a place for everyone, no matter your skill level.  Please see standards outlined in the sign up form. These events are always fun and a great way to get to know other members in our community.  We also have a ton of new faces at CFK so this is a great way for some of our veteran members and coaches to get to know some of our newest members a bit better.  If you are interested in participating, please find a partner and add your name to the list and be sure to select your desired division.  If you can’t find a partner but really want to participate, add your name to the list anyways and we will help you find a teammate.  If you aren’t interested in competing, no worries, come down and cheer on your class mates and come hang out with us.  However this event is meant to be fun and inclusive – so we hope everyone considers participating.  There will be plenty of adult beverages and kid friendly beverages available.  The event will be comprised of 3 workouts (WODs) and a finale WOD for our top three teams in each division.  We will kick things off at 9 a.m. and finish things up by 2:30 p.m.  If you have any questions or concerns, please feel free to private message me at info@crossfitkingstowne.com!  To sign up add your name to the google docs sign up sheet.




3 x 4 Back Squat (Based off Last Weeks 6 RM)

4th Set:  AMRAP



5 RFT:

Row 250m

Sprint 2o0m

2 Minutes Rest Between Rounds



EMOM:  5 Minutes

10 Toes to Rings (S:  HKR) (Scale Reps as needed)

10 MB Russian Twists (20/14)