WOD

4 July 2015

Happy Independence Day!  

4 July 2015 Schedule: 

We will be running our “Liberator” WOD tomorrow for the holiday!  It is an annual tradition at CFL/CFK!  Each time we run the WOD the barbell movement changes.  Tomorrow we will run two classes at 9:30 a.m. and 10:30 a.m., with the doors opening at 9:00 a.m.!  We hope everyone has a safe and happy 4th!

  • 15 OH Squats (A:  135/95; Rx:  115/75; S: 95/65; S2: 75/55)
  • 1 Rope Climb (S:  2 Rope Walks)
  • Run 400m
  • 12 OH Squats
  • 15 Pull Ups
  • 500m Row
  • 9 OH Squats
  • 25 Push Ups (A:  Explosive Push Ups)
  • 25 V-Ups
  • 6 OH Squats
  • 30 Jumping Lunges
  • 50 DUs (S: 150 Singles)
  • 3 OH Squats
  • 20 Wall Balls (20/14)
  • 400m Sandbag Run (MB Run)

 

PLEASE GIVE US YOUR TESTIMONIAL: 

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.

 

 

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

DSC_0063

  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