25 February 2018


Group Foundations:  10:00 a.m. to 11:00 a.m.

Open WOD 18. 1 Make Up:  11:00 a.m. to 12:00 p.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

** We will offer a make up of Open WOD 18.1 during the second hour of open gym if you haven’t had a chance to complete it yet.  The first heat will start at 11:00 a.m. so please be sure to come in and get warmed up.  We will run 2 heats back to back and can support 10 people per heat.



AMRAP:  20 Minutes

8 TTB (S:  Hanging Knee Raises; Scaled Masters 55+ Sit Ups)

10 DB Hang Clean and Jerks (See Weights Below)

14/12 Calories on Rower

Rx:  50/35; S: 35/20

Scaled/Teens 14-15/Masters 55+:  35/20

Scaled Teens 14-15/Scaled Masters 55+:  20/10



If you have not yet signed up for the open, there is still time to register.  You have until Monday, 8 p.m. to complete the workout and to register on the games.crossfit.com site.  See details below.  We already have 136 CFK Members registered!  You don’t want to miss out on the fun.  So hurry up and register!

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. 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!




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.