30 October 2016


One of our most veteran members, Brian Overstreet, will be turning the big 50 on 1 November!   In honor of this momentous occasion, we will be running the Filthy Fifty WOD at 11 a.m.  tomorrow (30 October) during Open Gym.  We welcome anyone who would like to help us celebrate one of the most awesome individuals on the planet!   Brian and his family have been members since shortly after we opened CrossFit Liberation. He is one of the best people I know and we consider him family!  And even though he is turning 50, he will likely crush 99% of us in the workout!


50 Box jump (24/20″)
50 Jumping pull-ups
50 Kettlebell swings (53/35)
50 Walking Lunge (50 Steps)
50 Knees to Elbows
50 Push Press (45/33)
50 Back extensions (Supermans)
50 Wall ball (20/14)
50 Burpees
50 Double Unders



Group Foundations:  10:00 a.m. to 11:00 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 p.m.

Yoga:  3:30 p.m. to 4:30 p.m.




Please join us on Saturday, 17 December for our annual holiday/anniversary party! All friends and family are welcome to join us.  We will provide beverages and some light fare.  But we welcome everyone to bring a dish or beverage to share!


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.