6 October 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!




FIT CAMP:  8:00 a.m. to 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. to 11:30 a.m.

OPEN GYM:  11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.



Please note that we will be operating on a limited schedule on Monday for the holiday.  We will have open gym hours from 9 a.m. to 11 a.m. on Monday.  All other classes are cancelled.



With a Partner…

10 RFT: 

7 DB Thrusters (35/25)

7 Pullups (S: Jumping/Ring Rows)

7 Burpees

*Resting partner holds D-Ball

** Each Partner completes a full round before other partner starts work.  Each partner completes a total of 5 rounds.



Ab-Wheel Roll Outs:  3 x 12 (Partner Holds Plank)



PART A:  Barbell Complex 

1 Snatch + 2 Overhead Squats + 3 Clean and Jerks




Accumulate 6 Minute Hang Hold from Rig

Every time you drop…Complete 800m Run + 30 Push Ups 




“Partner WOD:

6 RFT:
50m out and back shuttle run (100m total)
50 Double Unders (S: 75 Single Unders)
10 Thrusters (A: 95/65; Rx: 75/55)
10 Lateral Burpees

Partner Relay. 1 Partner completes work then tags partner in to complete work.



Barbell Option:

1) POWER Snatch:  Build to 90% for a Single and then 5 x 1

2) Clean and Jerk:  Build to 90% for a Single and then 5 x 1

3) Pause Front Squat:  3-3-3-3 starting at 60%

4)  Snatch Grip Hang Pulls (Starr Shurgs):  3 x 10 @ heaviest weight of day’s snatch

5) Tabata:  Plank to Press


Gymnastics Option: 

1) EMOM:  12 Minutes (:30 W/:30 R)

Minute 1:  Pronated Grip Strict Pull Ups (S: Band that Challenges)

Minute 2:  Dynamic Push Ups (S:  Scale to knees)

Minutes 3:  Ring Rows (Feet on Box)

** Rest 90 seconds after every 3rd minutes

2) 3 Rounds

5 Forward Rolls + 5 Candlesticks to stand + 30 Second HS Hold

* Not for time, but for movement

3) Tabata:  Ring Support Hold (S:  Reverse Tabata)



Members are required to pre-enroll in evening and weekend classes via our Pike13 system to secure their spot.  Each class is capped at 26 with the exception of our Saturday Unloaded Fit Camp and 10:30 a.m. class which are capped at 30 members.  If you do not pre-enroll prior to the cap, you will be added to a waitlist for the class and notified if a spot becomes available.  Additionally if you have pre-enrolled but can no longer attend, you are required to cancel your enrollment prior to class to allow another member to attend.  Upon arrival, members must check in to class at the front kiosk to change their status from enrolled to checked in.