14 October 2017


YOGA:  8:00 a.m. to 9:00 a.m.

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

WARRIOR WOD: 9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. and 11:30 a.m.

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



As you all know, Puerto Rico was hit by two of the largest and more devastating hurricanes in history — Irma and Maria. It will be a very long and difficult journey for PR to recover. And as many of you also know, our amazing CrossFit Kingstowne family is comprised of many wonderful Puerto Ricans, many of whom either grew up in Puerto Rico and/or have family and friends still on the island who have been directly effected. I know our community can make a difference and provide some relief for the many Americans who have are struggling daily to get by. For the next two weeks we will be collecting much needed supplies such as:

  • baby food
  • canned foods
  • snacks / protein bars
  • batteries (C, D preferably)
  • baby and adult diapers
  • baby formula
  • baby wipes
  • disinfecting wipes
  • paper cutlery
  • Ensure

You may drop off your donations in a box that will be placed in the lobby area of our gym. Supplies will be shipped to a group of friends in PR who will distribute them to those in need.

If you prefer to make monetary donations here are two of the many organizations our CFK PR friends are supporting.

conPRmetidos – They are a tax registered organization – working to connect the diaspora to power up and rebuild Puerto Rico. 100% of donations to this fund will go exclusively to long-term relief for the victims of Hurricanes María and Irma.

Boys and Girls Club of Puerto Rico: : The Boys and Girls Club of Puerto Rico is an organization with after school programs that is critical to the island and supports thousands of kids and their families. They run 13 Club Houses across the island that now are one of the few safe spaces for children until they are able to go back to school. 100% of the funds will be used to rebuild their centers.

We encourage you to share these donation links with friends and family. Thanks for your support. If you have any specific questions, feel free to reach out Lety Juan who is helping to coordinate the collection and delivery efforts at lety.juan@pwc.com or (787) 402-8941.

Thank you to all who are willing to donate in any way. Your help is truly appreciated. #onecommunity #cfkfamily



Jerk Skill Clinic (Multi-Session Clinic):  

DATE:  11 November and 25 November from 11:30 a.m. to 12:30 p.m.

COST:  $50 for CFK Members; $60 for Non Members




The registration for our 6th cycle of our ladies Fit Camp for 2017 is now live.  The 6-week course will kick off on 30 October and run through 15 December.  This is the ideal class for women looking to kick start their fitness but are intimidated by CrossFit.  This class will help you take your fitness to the next level in a fun, inclusive and welcoming environment.  We will once again offer a morning camp session (Monday, Wednesday and Friday at 10:30 a.m.) and an evening camp session (Monday and Wednesday at 8 p.m. and Friday at 6 p.m.).   To register or obtain more information, follow the link below.




A.  Running Fran

21 DB Thrusters (45/25)

21 Pull Ups (S:  Jumping Pull Ups)

400m Run

15 DB Thrusters

15 Pull Ups

300m Run

9 DB Thrusters

9 Pull Ups

200m Run



Alternating Tabata

Plank Hold

Hollow Hold



A.  20 Minutes to Build to Heavy Complex:

2 Pause Clean DL + Hang Clean Pull + Squat Clean


B.   Open WOD 11.4

AMRAP:  10 Minutes

60 Bar Facing Burpees

30 OH Squats (120/90)

10 Muscle Ups

***Rest 5 Minutes, Then…

AMRAP:  6 Minutes

30 Bar Facing Burpees

15 OHS

5 Bar Muscle Ups




AMRAP:  24 Minutes

150 Cal Row/Bike

150 Air Squats

**Then with remaining time work through ladder climbing as far as possible…

50 Deadlifts

40 Clean and Jerks

30 Snatches

20 Thrusters

Rx:  135/95; S: 115/80; S2: 95/65