29 September 2017


We are excited to announce that we are nearly 90% sold out for our Masters of the DMV Team Competition.  We are looking forward to hosting another great event at CrossFit Kingstowne.  We are going to need a lot of help for the event, both the night before for set up and the day of the event, to make sure everything runs smoothly.  If you are able to volunteer, we would appreciate any and all help.  We also need more judges!  To volunteer please follow the registration link below and select volunteer registration.  It will ask you to input your t-shirt size and select the times you can help out.   We cannot put these events on without the amazing support of our CrossFit Kingstowne family.   So we sincerely thank you for your help and support.  All volunteers will receive an event t-shirt and lunch/snacks as well as adult beverages post event!  Our t-shirt deadline is 28 September so we are hoping to have all volunteers registered by then.  Even if you can only help a few hours, all help is welcome.




This is just a friendly reminder that we will be operating on a modified schedule this Saturday, 30 September.   We will run Yoga per usual, as well as the regularly scheduled 10:30 a.m. and 11:30 a.m. CrossFit classes, but all other classes will be cancelled that day.

Additionally we have 11 teams competing on Saturday at Team SuperFit DC at Trident CrossFit in Alexandria.  That is 22 of your fellow CFK family members throwing down and representing in nearly every division!  Which is pretty awesome!  If you are free on Saturday, we would love to see our CFK family there cheering on all of our competitors.  Below is a list of the individual/teams and their respective team names as well as the heat schedule for the day (see link below).   The heat list will let you know when each of our teams will be working out across the three events.    HEAT LIST  

Female/Female Novice:

Tori/Beth (At Least We Sweat Like Champs)

Julie/Aylin (Crooked Jules)

Male/Female Novice: 

Coach Binh/Ali (Oh Sh*t Its the Cops)

Jack/Grace (Bone Shrugs N’ Harmony)

Coach Allen/Chelsea (Lamb and Tuna Fish)

Male/Male Novice:

Victor/Enrique (And Another CFK Team…)

Manny/Anthony (CFK Go AHAP)

Female/Female Masters 

Coach Connie/Coach Carrie (Broken Wings)

Male/Male Masters 

Ruben/Brian (Kingstowne Huevos)

Male/Female Rx: 

Coach Ali/Dan (Luke I am Your Spotter)

Male/Male Rx:  

Coach Sam/Abel (Just the Tip)



Front Squat:

3 x 5 (Pause Squat)



2 x 2 @ 75%

3 x 1 @ 80%




Every 3 Minutes for 9 Minutes (3 Rounds)

20 DL (A:  225/155; Rx: 185/125)

Then…@ 9 Minute Mark

Every 3 Minutes for 6 Minutes (2 Rounds)

2 Rounds of Cindy w/Pistols

5 Pull Ups

10 Push Ups

15 Pistols

Then…@15 Minute Mark

AMRAP:  3 Minutes

Max KB Swings