28 February 2018


We are excited to announce that we will be launching our first Spin Fit classes this weekend. Thank you to everyone who came in to try out a free trial class last week and for your valuable feedback. We will initially be launching four class times per week for now. Initial class times are listed below.  If you have not yet tried out a free trial class, we welcome you to come in and try out a class for free. After that we have several punch card pass options available to members and non-members, as well as two discounted monthly recurring plans available exclusively to our  CFK members and their families.

You can enroll online for classes by visiting our schedule on the website or members can log in to your Pike 13 dashboard. To obtain the free trial pass you simply need to enter the coupon code SPINTRIAL at check out and it will reduce the cost of your first trial class to zero. Each class will be capped at 9 members so be sure to enroll early to secure your spot. If classes begin to consistently fill up we will begin to add more class times and options to our schedule. The first class will kick off this Saturday at 10:30 a.m. You can register online via our SCHEDULE online.


  • Mondays at 6:00 p.m. to 6:45 p.m.
  • Thursdays at 7:00 a.m. to 7:45 a.m.
  • Saturdays at 10:30 a.m. to 11:15 a.m.
  • Sundays at 10:00 a.m. to 10:45 a.m.


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 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.



AMRAP:  5 Minutes x 5 Rounds

Minutes: 0:00 to 5:00

16 Calorie Row/Bike

16 DB Row (8/ea)

Minutes:  5:00 – 10:00

16 Plank Jacks

16 Air Squats

Minutes: 10:00 to 15:00

16 DB 1-Arm Push Press (8/8)

16 Mountain Climbers

Minutes:  15:00 – 20:00

16 Alternating DB DL (single DB)

16 1-Arm DB OH Lunge (8/8)

Minutes:  20:00 – 25:00

16 Sit Ups (A:  GHD)

16 Alternating Arm-Toe Touch (on Back)



BB Good Morning: 3 x 10 (Climbing)

Banded Face Pulls: 3 x 15-20

Banded Tricep Press Down (PVC + Band):  3 x 15-20



Coach Led Foam Roll and Stretching