23 October 2017


I wanted to take a moment to share what a wonderful event we had on Saturday.  We hosted 62 teams from all over DC, Virginia, Maryland and even West Virginia.  The event ran on time and we even had the place cleaned up and back in order in under and hour after the event concluded.  I cannot even begin to thank all of our incredible volunteers for their help in executing such an awesome event.  Our judges and line judges worked tirelessly to ensure teams were all being treated fairly and held to a high standard.  Our equipment team were rockstars and ensured all equipment changes ran smoothly within a very short time window, they never missed one heat.  Our scoring team worked efficiently to validate scores and entered them with lightning speed so athletes could see their standings in near real time.   Our athlete check-in crew also had all athletes checked in well within the 30 minute window we allotted.   And finally I think we can all agree that our Emcees were amazing.  They ensured athletes, judges and volunteers were where they needed to be for every heat and they helped keep the energy high for the whole event.  There was so much energy and positivity all day long.  While it would be too hard to name every single volunteer, I just want to say how incredibly grateful I am for all that you did yesterday and Friday in support of our event.  I am incredibly humbled that so many of our community took time out of their weekend to show their support.   So thank you, thank you, thank you.  And finally, I would be remiss to not thank the many athletes who participated in our event to include many of our own CFK Family.  So proud of all the hard work you put in yesterday.  We hope you had a blast and I personally am looking forward to planning next year’s event…as soon as I recover from this one.



With a Running Clock: 

Run 1 Mile (Sub Row as needed) for Time

**Rest 5 Minutes and then Complete:

60 Push Up

50 Sit Ups (A:  GHDSU)

40 Wall Ball (20/14) (A: 30/20)

30 Box Jump (24/20″) (A: 30/24″)

**Advanced Athletes Goal is Unbroken



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.