We are conveniently located in Lorton, and near Springfield, Kingstowne, Alexandria, Woodbridge, Burke.
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The Cold War
Author Archives: Carrie
Front Squat Hold (4 x 10 sec) 65-75%
4 x 1/1/1 @ 80-85%
Run 1 Mile
Every 400m complete 25 Burpees
40 Inch Worms
New Class Time: The new 4:30 p.m. Tuesday and Thursday class at CrossFit Kingstowne begins tomorrow with Coach Cedric!
CFL/CFK T-Shirt and Tank Pre-Order: We have extended the T-Shirt and Tank Pre-Order through Friday. So if you haven’t had a chance to sign up for the pre-order you can add your order to the spreadsheet link here Tee and Tank Pre-Order or sign up at the front desk. Be sure to indicate your preferred method of payment when the order arrives (Charge CC on file or Cash/Check).
Ring Dips Progressions…then
:30 seconds Max Ring Dips
:90 second Rest
Cash In: 30 Wall Balls (20/14)
- 5 Hang Cleans (A: 135/95; Rx: 115/75; S: 95/65)
- 10 Back Squats
Cash Out: 30 Wall Balls
40 MB V-Ups (Pass MB from Hand to Feet and back)
DL Hold (5 x 5 Seconds) (85-90%+)
DL 5/3/3/1+ @ 75/80/80/90%
AMRAP: 10 Minutes
- 10 TTB
- 20 Russian KB Swings (53/35)
- 30 Sit Ups
2 Minute Plank Holds (A: w/plate 45/25)
CFL/CFK T-Shirt and Tank Pre-Order: Just a reminder that the deadline for the CFL/CFK T-Shirt and Tank Pre-Order is Monday night. If you want to ensure you get a shirt or tank please sign up by Monday via the google docs link below or the spreadsheet at the front desk of either gym. Payment will be due when the order arrives, this is just a pre-order for you to specify what you would like so that we ensure we have enough shirts and tanks in stock for you. The shirts come in both mens and womens sizes, so please specify. The tanks are women’s sizes only. You will also have two color options red or charcoal grey/black. CFL-CFK Tee and Tank Pre-Order Form.
Open Gym: 10 a.m. to 12 p.m.
Free Intro Class: 12 p.m. to 1 p.m.
Open Gym: 10 a.m. to 11 a.m.
Free Intro Class: 11 a.m. to 12 p.m.
WARRIOR (0900 @ CFK Only):
- 25 Pull Ups
- 50 Deadlifts (135/95)
- 50 Push Ups
- 50 Box Jumps (24/20)
- 50 Floor Wipers (135/95)
- 50 KB Clean and Press (53/35)
- 25 Pull Ups
WOD (0930 @ CFL; 1030 @ CFK):
“A Ball, a Box, and a Buddy” (Partner WOD):
- 50 Med Ball Clean and Pass over a Box (20/14)
- 50 Box Jumps (Partners Alternate) (24/20″)
- 50 Med Ball Hand Offs
- 50 High Five Push Ups
- 50 Med Ball Sit Ups and Partner Toss
- 1 Mile Med Ball Run (Partners Switch holding Med Ball as needed)
10 Strict Wall Walks (A: 15; S: 8)
Saturday Free Intro Classes:
CrossFit Kingstowne @ 11:30 a.m.
CrossFit Liberation @ 12:00 p.m.
Strict Press: 3/3/3 @ 60/70/75%
Push Press: 5/5/5 @ 60/70/75%
“Top to Bottom”
1 Minute Max Reps Strict Press
1 Minute Max Reps Push Press
1 Minute Max Reps Push Jerk
Rest 1 Minute
1 Minute Max Reps Front Squat
1 Minute Max Reps Back Squat
1 Minute Max Reps Deadlift
Rest 1 Minute
1 Minute Max Reps Bar Hop Burpees
Around the World KB Swing (20 Counter Clockwise/20 Clockwise) x 2
New CFL/CFK T-Shirt and Tank Pre-Orders!: We have a new design for our summer Tee and Tanks combining both gyms logos. Mock Ups of the Shirts and Tanks have been posted at the front desk and on facebook. You can pre-0rder online via the google docs link below or via spreadsheet at the front desk of either gym. Shirts are available in men’s/women’s sizes and tanks are in ladies sizes only (sorry guys). Shirts should fit comparable to previous order. Shirts and tanks are available in charcoal grey/black and red. Tee/Tank Pre-Order Form.
- 1 Minute Max Double Unders (Try to be consistent with each round)
- Rest 1 Minute between Rounds
- 1 Minute Singles
- 1 Minute Single/Doubles Alternating
- 1 Minute Max Double Unders
- Rest 1 Minute Between Rounds
“Get a Grip”
100m Farmers Walk
5 Single Arm Rows (A: 65/45; Rx: 45/25; S: 35/15)
10 Single Leg Lunges
* Switch Arm/Legs
Cash Out: 25 Pull Ups (A: Weighted; Rx: Strict)
Oblique Twists with Resistance Bands
New Classes: Effective Tuesday, 26 August we will be adding a 4:30 p.m. class on Tuesdays and Thursdays at CrossFit Kingstowne. Be sure to check out the schedule on www.crossfitkingstowne.com.
Power Clean: 3/3/3 @ 70/75/75%
Hang Clean: 3/3/3 @ 60/65/70% (Full Squat)
- 2 Deadlifts (A: 275/185; Rx: 225/155; S: 185/135; S2: 155/105)
- 4 Push Ups
- 6 Sit Ups
Add 2-4-6 reps to each round (e.g., Round 2: 4 DL; 8 PU; 12 SU; Round 3: 6/12/18; R4: 8/16/24; R5: 10/20/30)
50 Medicine Ball Roll Back and Throw
Coach Eva Birthday WOD Make-Up!
11 Snatch (135/95) (Implies a Full Squat)
71 DUs (213 Singles)
21 KB Swings (53/35)
71 Mountain Climbers
11 C&J (135/95)
GHD Sit Ups
Back Squat Hold 5 x 5 Sec.
Back Squat: 5/3/1/5 @ 75/80/85/80%
- Wall Balls
- SDHP (A: 115/75; Rx: 95/65)
25 Barbell Roll Outs (95/65)