31 October 2016


PLEASE NOTE:  There will not be a 7 p.m. class tomorrow evening due to the Holiday.  We welcome all members to come dressed in your favorite Halloween Costume and join us for a Spooktacular WOD in any of our regular classes tomorrow!    



Back Squat:  Establish 4RM



5 Rounds:

1 Minute Max Calorie Row

1 Minute Max Thrusters (75/55)

1 Minute Rest



2 Rounds

45 Seconds Hollow Rocks; Rest 15 Seconds

45 Seconds Supermans; Rest 15 Seconds



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.