WOD

4 September 2015

LABOR DAY SCHEDULE: 

For the Labor Day Holiday we will be running a limited schedule.  We will offer open Gym from 9 a.m. to 11 a.m.   All other classes will be cancelled.

 

NOTES:  We are entering another test week!  We will be retesting our Back Squat, DL, and Press as well as a series of other benchmark or open WODs.  Please be sure to come in and keep track of your results.  You have put in a ton of work this summer, its time to see the Gainz! We will have a make up on Saturday as well as during open gym on Sunday.

 

 

STRENGTH:

Deadlift:  Establish a 1 RM

 

WOD:  

Row 2k

 

CORE: 

30-20-10

  • KB Swings
  • Hollow Rocks

 

 

 

 

 

 

News

Specials and Events

Our Lorton location is currently closed.  Please contact us at our Alexandria location (CrossFit Kingstowne).   Phone:  703-408-7887; Email:  info@crossfitkingstowne.com; www.crossfitkingstowne.com

Athlete Spotlight

Spotlight On: The Orser Family

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  Tell us your basic Bio in a few sentences?  Marken is originally from Montana, the state that stands as the last line of defense against the Canadian invasion.  He is a major in the Army Corps of Engineers; he rides motorcycles, plays guitar and drums, and builds cool stuff out of wood.  Christy is from Massachusetts, a state that taxes its residents excessively because they waste consonants in words like “Worchester” (pronounced “Wusta”). She is also a major in the U.S. Army and is currently serving as a Military Legislative Fellow on Capitol Hill. She loves to travel and to plan house projects to keep Marken busy.  They met while serving in the Army at Fort Lewis, Washington and have been married since 2004. William joined the family on their 7th wedding anniversary, and turned one this past August. … Read More