19 September 2018


Time to grab a partner and register for our first annual CrossFit Kingstowne Battle of the Classes Throwdown (AM Vs. PM) and see who will prevail.  The event will take place on Saturday, 13 October.  This is a team event and teams can be comprised of either two males, two females, or co-ed.   There will be a scaled and an Rx division and teams will be assigned to either the morning division or evening division.  This event is meant to be inclusive and fun, so don’t worry about your skill level – sign up and join us for an awesome event.   Teams must be comprised of individuals from the same time segment (i.e. two from the morning or two from the evening).  If a member attends both evening and morning classes, they must choose the time slot they more regularly attend.  For example if you attend 2 morning sessions and 3 evening sessions each week then you will be assigned to the evening team.

The throwdown will be a bracket style format where we will have a series of qualifier rounds and workouts for quarterfinals, semifinals and finals until we get the top teams from each division and each time slot to go head to head.  There will be three podium spots for each division of scaled and Rx.  The time slot with the most podium team finishes will determine who the overall winner will be…morning or evening.  We will also have some fun prizes for our podium finishers.   For more details and to register your team, follow the link below:

** To ensure we can get the shirts in by the event, we will need to place the order by Wednesday this week, so please be sure to register your team by then.  If you need help finding a partner, send me a note!




AMRAP:  15 Minutes

Prowler + KB Carry (Post WOD)

Team Prowler (Teams of 6)

Station 1:  2 Partners Push Sled Down 50m (High) then Back 50m (Low)

Station 2:  2 Partners Complete Farmers Carry

Station 3:  2 Partners hold Kettlebells or Dumbbells in Front Rack Hold

Partners rotate to next station upon completion of each 100m Prowler Push



For time
400m Run
20 single arm KB Swings (53/35) (total of 40 Swings)
400m Run
20 single arm KB front rack squats each arm (total of 40 squats)
400m Run
20 KB snatch each arm (total of 40 squats)
400m Run


Coach led stretching and recovery