8 February 2017



As you all know our 10:30 a.m. class has been growing in size over the last few months, and over the last two weeks we have started to exceed capacity.  In order to ensure everyone’s safety and to ensure our coaches are able to effectively coach during the class we will be implementing a new 30 member attendee cap for the 10:30 a.m. class on Saturday mornings.  This attendee cap will be effective immediately.  If you plan to attend the 10:30 a.m. class you will be required to to enroll ahead of time online via the schedule on our website or the Front Desk app on your phone.  Participants will be required to register online at least 60 minutes prior to the class.  As soon as the class reaches 30 members any additional members will be added to a wait list in the event a registrant cancels their enrollment.  Wait list members will be added on a first come, first serve basis as spots become available.  If you are unable to enroll in the class or are added to a wait list, we encourage you to enroll in the 11:30 a..m. CFK class directly following the 10:30 a.m. class.   In the future we also hope to offer some additional class offerings on Saturdays (please stay tuned).  PLEASE NOTE:  If you are enrolled in the 10:30 a.m. class and are no longer able to attend, you are required to cancel your enrollment no later than 2 hours prior to the class to ensure a member on the wait list is given the opportunity to attend the class in your absence.  If you enroll in the class and are a no show without a proper cancellation you will be assessed a $10 cancellation fee or one of your classes will be deducted from your pass or punch card if you are on a session based membership.  This policy is to ensure that all members are given a fair opportunity to attend the class.  If you have any questions regarding our new Saturday 10:30 a.m. policy, please do not hesitate to send me a personal message at info@crossfitkingstowne.com.   To enroll in the class you can click on the schedule link on our website and select Saturday’s schedule and click on enroll for the 10:30 a.m. class.  You can also download the Front Desk app to your mobile device and enroll directly online via the app as well.


I would also like to put out a reminder on our policy for attendance in our Saturday Warrior WOD.  The Warrior WOD is an advanced class and there is a baseline level of experience expected for attendees.  This is not an open class, and requires an invitation from the coaching staff.  If you are interested in attending the Warrior WOD, or you are unsure if you are ready to begin participating please contact a coach for an assessment.  A good guideline to determine if you are ready for an assessment is if you can consistently complete our daily CFK WODs at an Rx or an Advanced level.

For a refresher on our Gym Rules and Policies please follow the links below:






Muscle Up

5 x Max Effort Ring Muscle Ups

* 5 attempts towards max effort MU

Scaled:  Max Effort Banded Muscle Up Transitions



3 Rounds

3 Rounds
30 Wall Balls (RX: 20/14)
20 Power Snatch (Rx: 75/55)
3 Ring MU 



30 Barbell Roll Outs (75/55) – Scale as needed




TO DATE:  54 CFK Members are Registered;

2017 GOAL:  200 CFK Members; 2016:  104 CFK Members Registered.

Help us Reach our 2017 Goal!


Ok, Team CrossFit Kingstowne, its that time of year again!  Its time to register for the 2017 CrossFit Games Open!  The open kicks off on 27 February and will run through 27 March 2017.  Each week, during the open, CrossFit Headquarters will release a WOD on Thursday night and participants will have until Monday 8 p.m. EST to complete the workout at an authorized affiliate or submit a video and upload their scores online.  Participants will then be ranked across their region as well as the world.  Last year there were over 300,000 people participating across the globe.  To learn more about the open and its history follow the link to CROSSFIT GAMES.

Registration for the open is simple, just follow the steps below and be sure to select CrossFit Kingstowne as both your affiliate and Team.  The cost is only $20 for five weeks of fun.  Last year we had over 103 of our members participate and every weekend during the open was a blast.  My goal this year is to double that number!  There is nothing more exciting than completing the open workouts while your friends and family cheer you on.

The open is about having fun and challenging yourself.  There is of course a competition aspect to it and ultimately the best of the best will elevate first to regionals and then to the CrossFit Games (being held in Wisconsin this year).  But the open is about so much more than that, anyone who has ever participated can tell you.  I am not taking any excuses this year!  I personally have been battling an elbow injury to both elbows and I still signed up for the open.  I may have to do every workout scaled this year – but that is ok – it is more important to me to participate with everyone any way I can and have fun.  Many of you have put in some hard work this year, if you competed in previous opens its an excellent opportunity to see how much stronger and faster you have become since last year.  If its your first year its about seeing what you can achieve and an opportunity to set goals for next year.  There is a division and category for everyone.  The open includes a scaled division as well as the Rx division.  This year they have also introduced a new masters division for the 35-39 age division.  This is huge!  Just like last year we will be running the open workouts on Fridays and then holding a throw down on Saturdays – so you will have multiple opportunities to complete the open workouts each week after they are released each Thursday.

To register for the Open follow the steps below or follow this link for more detailed instructions HOW TO REGISTER FOR THE OPEN:

  1. Go to games.crossfit.com and click the REGISTER Button in the center of the screen.
  2. Login or Create an Account.  If this is your first time registering create a user name and password and follow the steps to create an account.  If you have participated in previous opens be sure to login with your previous username and password so that you can see your statistics from previous opens.
  3. Enter or Edit your Athlete Profile and Information
  4. Sign Waiver and Pay $20 to participate
  5. IMPORTANT:  Be sure to select CrossFit Kingstowne as both your affiliate where you will complete the workouts and your Team.  You need to select it for both affiliate and Team otherwise I won’t be able to add you to the team.