22 February 2018


We are running free trial classes of our new Spin Fit program this week.  If you are interested in trying out a class be sure to enroll online for one of the available time slots.   ** REGISTER ONLINE VIA THE SCHEDULE.  LIMITED SPOTS AVAILABLE.  IF YOU ARE UNABLE TO ENROLL DUE TO THE CAP YOU WILL BE ADDED TO A WAITLIST IN THE EVENT SOMEONE CANCELS THEIR ENROLLMENT.

Monday, 19 February @ 6 p.m. (Full)

Tuesday, 20 February @ 4 p.m. (Full)

Wednesday, 21 February @ 7 a.m.

Thursday, 22 February @ 9:30 a.m.

Friday, 23 February @ 6 a.m.

Saturday, 24 February @ 10:30 a.m. (Full)




CrossFit Games Open Season is nearly upon us and its time for our CFK family to register for the open!  You can register via the link below.  If you are new to the open, you can read more about it via the link below as well.   Last year we had over 130 CFK members participate in the open. We were one of the leading affiliates for open participation in the DMV – which says a lot about our community. I hope to increase that number this season and make it an even bigger community event.  The open kicks off on February, 22nd and runs until March 26th.  This year we will once again host the open WODs all day on Friday as well as host our Saturday Throwdowns, with make up options during open gym on Sundays. There will be more than enough opportunities to complete the workout and participate. We will also be bringing back our Thursday Night Throwdowns right after the live announcement.  If you are on the fence about participating in the open, don’t be. There are Rx and Scaled options for all the events, so anyone can participate. More importantly, its truly a community event. The box is hopping during the five weeks of the open and you won’t want to miss out on the fun.  Plus the workouts will be programmed in to our regular programming each week so you will all be doing them anyways!  The cost to register is $20.  You can register via the link below and be sure to select CrossFit Kingstowne as your affiliate as well as request access to join our CrossFit Kingstowne team!  Last year we have over 130 members registered, my goal this year is 175.  Currently we are at 115 members!




The gym will be operating on a slightly modified schedule during the CrossFit Games Open to allow our members enough opportunities to complete the open workouts before the Monday deadline each week, and to bring our community together for this annual event.  Each week the Open WODs will be announced live at 8 p.m. via the games.crossfit.com website.  Once the workouts are announced each week participants will have until Monday, 8 p.m. EST to complete the workout, have it judged and validated by a registered affiliate and submit their scores online to the games.crossfit.com website.  Once you have entered your scores they will be validated by CrossFit Kingstowne and if accepted they will be entered into the worldwide leaderboard.  Below is the schedule we will be following during the Open:

THURSDAY NIGHTS:  8 p.m. WOD Announcement followed by our weekly Showdown between a few members and/or coaches.  We will announce the weekly match ups earlier in the week.  We invite all members to come out and watch the live announcement at CFK and cheer on our teams.

FRIDAYS:  The Open WOD for the week will be programmed as the daily WOD for each of our regularly scheduled classes.

SATURDAYS:  We will host a weekly throw down every Saturday with heats scheduled based on the workout format between 9:30 a.m. and 12:30 p.m.  This will be in place of our regularly scheduled classes during the five weeks of the open.

SUNDAYS:  We will offer a make-up option between 11 a.m. and 12 p.m. during open gym.




Come out and join us on Thursday evening at 8 p.m. for the live announcement of the OPEN WOD.  Then immediately after the Open WOD announcement we will have Rob and Sean and Julie and Aylin throw down and complete the workout just after it is announced.  We will do this every Thursday night during the five weeks of the open.  So come on in, enjoy an adult beverage and cheer on your fellow members.



On Thursdays during the open we will offer two WOD options for you to choose from.  For those of you who plan to do the open WOD on Friday we always encourage you to take Thursday as rest day or an active rest day since we will not know until Thursday evening what the workout for Friday will end up being.  But if you really want to come in and get a workout in we will offer one lower intensity/lower volume workout option for those participating in the open as well as a higher intensity/higher volume option for those who are not participating in the open or may not do the workout until Saturday.



AMRAP:  16 Minutes

5 Power Snatch (A:  135/95; Rx: 115/85; S: 95/65)

10 TTB (S: KTE; S2: HKR)

15 Box Jumps (24/20″)

Score = Total Rounds + Reps


Option B

EMOM:  10 Minutes

M1:  Row/Bike or 10m Suicide Runs

M2:  Rest


EMOM:  8 Minutes

M1:  Partner D-Ball Carry 50′

M2:  Rest



Coach led core and recovery