30 March 2017

I wanted to take a moment to congratulate everyone who participated in the 2017 CrossFit Games Open on officially completing the open!  We had over 131 CrossFit Kingstowne members participating!  This is huge.  We had more members signed up than nearly every other box in the DMV –  which says a lot about how awesome our community is!  I had a blast this year watching so many people hit new PRs and push themselves outside their comfort zones.  That is what the open is really about.  I personally cannot wait for next year and hope that anyone who didn’t sign up reconsiders after seeing how much fun we all had.  We will also be bringing back our Thursday night Show Downs as they were a blast this year.   Finally I wanted to throw a little spotlight on some of our members who seriously kicked ass in the open this year…

Overall, CrossFit Kingstowne finished 54th in the Mid-Atlantic out of nearly 400 teams.  Coach Cedric finished 114 overall in the Mid-Atlantic.  I have no doubts that next year when he moves into the 35+ division he is going to be unstoppable.  James Kim took 34th overall in the Mid-Atlantic.  He was just 14 spots from earning himself a ticket to regionals.  I cannot wait to see what he will accomplish next year.   Ruben placed 29th overall in the mid-atlantic for his age division and 3rd in the state of virginia.  And finally, I am so proud and excited to announce that Brian Overstreet will once again be invited to participate in the Masters Qualifier Workouts after placing 119th in the world for his age division.   I look forward to cheering him on in the coming weeks!


A.  WOD 


3 Rounds (18 Minute Running Clock)

AMRAP:  3 Minutes


Calorie Row

OH Squats (Rx: 95/65; S: 75/55)

Rest 3 Minutes between each Round


B.  Gymnastics Skill/Accessory

EMOM:  8 Minutes (:30 Work/:30 Rest)

Minute 1:  Handstand Hold (A: HS Walk)

Minute 2: Ring Outs



AMRAP:  5 Minutes

10 Dragon Flies

10 Hollow Rocks

10 Supermans (A: GHD Back Extensions)