30 September 2017


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.


YOGA:  8:00 a.m. to 9:00 a.m.

CFK WOD:  10:30 a.m. and 11:30 a.m.


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)



CFK WOD:  (3 Person Teams)

21 RFT:

21 Calories on Row/Bike (S:  15)

15 Wall Balls  (S:  12)

9 Burpee Box Jump Overs

Follow the leader; as soon as partner 1 is done with the row/bike they move on to the wall balls and Partner 2 starts row.

Seven Round Total Each