5 August 2017


YOGA RECOVERY:  8:00 a.m. to 9:00 a.m. (FREE TRIAL)

CROSSFIT UNLOADED:  8:00 a.m. to 9:00 a.m.

31 HEROES WOD (SPECIAL EVENT):  9:30 a.m. to 12:00 p.m. (SEE BELOW)

** Please Note:  The 9 a.m., 10:30 a.m. and 11;30 a.m. classes are cancelled in place of this event

FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.



Tomorrow, Saturday,5 August we will be running the annual 31 Heroes WOD to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.  This WOD is about working together, sacrificing yourself for your teammate, and accomplishing the work together.  We will begin running heats tomorrow at 9:30 a.m. and then every 35 minutes afterwards until 12 noon.  Below is the heat list sign up form.  Please find a time slot and sign up your team.  If you do not have a partner add your name to an available time slot and write that you are looking for a partner in the partner slot.  We will do our best to link up people who want to do the WOD but don’t yet have a partner.  Please be sure to arrive early, warm up and be ready to go for your heat time.

31 Heroes WOD:  

AMRAP: 31 Minutes

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps

Partner 1 performs the workout listed above, Partner 2 runs 400m with a sandbag.  When Partner 2 returns from the run, Partner 1 will grab the sandbag and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.  As with any workout we can scale for anyone.

Additionally if you would like to make a donation to the 31 Heroes Fund you can do so via our CrossFit Kingstowne fundraising page or you can purchase a t-shirt directly from the organization via the 31 Heroes Website.




AMRAP:  10 Minutes

6 Tire Flips

3 Wall Walks

Paralette Jump Overs (50m)

10 MB Cleans (30/20)

10 KB Snatches (each side)

200m run after each round



Coach Cris is moving into a new apartment on Saturday, 5 August and could use a few hands to help her pack up the truck and unload it.  She isn’t moving far just a little closer to Kingstowne.  If you can help out please shoot me a PM or a text at 703-408-7887.  She plans to move just after the 31 Heroes Event on Saturday.


Starting Tuesday, 1 August we will offer a two week free trial of our Yoga classes with our awesome Yoga Instructor Tonya C.  The free trial will run from 1 August through 13 August.  We have a lot of new members and we wanted to make sure everyone has an opportunity to experience the benefits of our Yoga program and how it can aid you in not only your recovery but also performance in the gym.  Tonya currently provides Yoga classes on Tuesdays and Thursdays at 7 p.m. to 8 p.m. and Saturdays at 8 a.m. to 9 a.m. and Sundays from 3:30 p.m. to 4:30 p.m.   To participate in the free trial you only need to enroll online via our SCHEDULE link on the dates you would like to attend.  We encourage you to attend multiple classes to see how you like the class and please be sure to provide Tonya with feedback to include alternate class times you might like to see on the schedule in the future.



CrossFit Kingstowne will now offer single session and multi-session (2) skill clinics to allow members to fine tune their technique on some of the higher skill movements such as Double Unders, Kipping Pull Ups, Handstand Push Ups, Muscle Ups, and the Olympic Lifts.  Each month will bring a different focus.  The single session clinics will typically be offered on the first Saturday of the month at 11:30 a.m. (in place of our regular 11:30 a.m. CFK WOD) and the multi-session (2-session) clinics will take place on the 2nd and 4th Saturday of the month at 1:30 p.m. to 2:30 p.m.  For information on other upcoming clinics follow the link to SKILL CLINICS.