WOD

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

HEAVY LIFTERS CLUB REGISTRATION:

Our next Heavy Lifters Olympic Lifting 6-week cycle begins on Sunday, 26 April and runs through 3 June.  To register for the next cycle please follow the links below.  You have three options to include the twice per week 6-week cycle (Sundays at 8:30 a.m. to 10 a.m. and Wednesdays at 7:30 p.m. to 8:30 p.m. for $120), and one day per week track on either Sundays or Wednesdays for six weeks ($60).

HLC 2 x per week

HLC 1 x per week Wednesdays

HLC 1 x per week Sundays 

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Sunday, 26 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

SKILL/STRENGTH: 

Pull Up Strength Cycle Week 1- Day 1

Baseline + 2

 

WOD: 

18-15-12-9-6-3

DB Burpee Deadlifts (A: 65/45; Rx: 45/25)

DB Push Press

 

CORE:

40 Hollow Rocks to Supermans

 

 

 

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