21 March 2018


Since the forecast indicates the snow will persist until 8 p.m., we have decided to cancel all of our regularly scheduled evening classes. However we will offer an open gym option from 3 p.m. to 5 p.m. only today. But pease do not come in if the roads near you are not great for driving, or even worse – you don’t know how to drive in the snow!!! Please be safe out there. If you can’t make it in, then take us up on the at home workout options we posted earlier on our member lounge. These can easily be done at home without having to go out in the snow and cold.



Given the chance of snow tomorrow, I wanted to put out a reminder of our inclement weather policy.  We follow the open/closure status of the Office of Personnel Management (OPM).  If the Federal government is operating on a delay then our early morning classes (5:15 a.m., 6 a.m., and 7 a.m.) will be cancelled and a decision will be made regarding the 9:30 a.m. and 10:30 a.m. class once road conditions are assessed.  If the Federal Government is closed then all morning classes to include the 9:30 a.m. and 10:30 a.m. classes will be cancelled and the evening classes will likely be cancelled once road conditions are assessed.   We will assess the situation and determine if road conditions are safe enough for our coaches to drive and may operate on a limited or modified schedule in the afternoon or evening.  If road conditions are not ideal, then we will cancel classes for the afternoon or evening.  If OPM is open then classes will run as scheduled.  Please be sure to check the status of OPM prior to coming in to classes tomorrow, especially our early morning classes.  Also be sure to check on our Facebook page for the status of later classes as well.   You can check the status of OPM by going to their website www.opm.gov or you can download the app as well for an alert.  If you have any questions about our open/closure policy during inclement weather do not hesitate to contact me at 703-408-7887 or via email info@crossfitkingstowne.com.



EMOM:  16 Minutes

M1:  3 Hang Cleans + 2 S2O

M2:  20 Unbroken DUs + 10 Air Squats

M3: 4 S2O + 3 Hang cleans

M4:  6 Push Ups + 6 Burpees

A:  155/105; Rx: 135/95; S: 115/80



BB Good Mornings:  3 x 10 (Climbing)

Banded Face Pulls:  3 x 15-20

Banded Tricep Press Down:  3 x 15-20



EMOM:  5 Minutes

8 Shoot Throughs





We are excited to officially kick off our new Spin Fit program!  We have launched 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 family members (who do not need to be existing members).

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.  If three or less people have enrolled, then the class will be cancelled with notice provided at least 90 minutes prior to the class start.  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.


1 Session Per Week (4 Sessions Per Month) Recurring Monthly Membership Add On:  $50 ($12.50 per class) **

2 Sessions Per Week (8 Sessions Per Month) Recurring Monthly Membership Add On:  $90 ($11.25 Per Class)**

** The discounted monthly recurring membership add on is available only to CFK members and/or their immediate family members.  These plans can be extended to family members who do not currently attend regular CrossFit classes but have a spouse or partner who does.

Family Member Discount:  If two or more family members purchase the membership add on they each receive an additional $5 off the 1 session per week plan and $10 off the 2 session per week plan. ($45 and $80).

1 Class Drop In:  $20

5 Class Punch Card:  $90 (Members have up to 45 days to utilize passes)

10 Class Punch Card:  $150 (Members have up to 75 days to utilize passes)



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.