7 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!





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

Spin Fit:  10:00 a.m. to 10:45 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

Strongman Sunday:  11:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 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.



For Time (Teams of 3-4): 
200m Tire Flip
200 D-Ball to Shoulder
200m Tire Flip
100 Sandbag Clean and Jerk
200m Tire Flip
400m Farmers Carry
200m Tire Flip



Barbell Option:

1) Snatch Complex:  1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat (10 Minutes)

2) EMOM:  10 Minutes:  1 Power Clean (Building)

3) Jerk:  4 x 2

4) OH Squat:  4 x 3 @ 85%

5) Accumulate 2 Minutes in a low plank


Gymnastics Option:

1) 7 Minutes of Max Effort Burpee Ring Muscle Ups (EMOM complete 20 DUs, starting with double unders)  Scale:  Burpee C2B Pull Ups.

2) EMOM:  8 Minutes #T2B (Choose a low number to complete each minute and focus on cycling.

3) Skill Work:  40 Pistols

4) Skill Work:  EMOM:  5 Minutes (:30 W/:30 R) of Double Unders



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.