Author Archives: Carrie

1 August 2015

SATURDAY SCHEDULE: 

Free Intro Class:  12:30 p.m. 

 

31 Heroes WOD:

On Saturday, 1 August, we will be running the annual 31 Heroes WOD in place of our Warrior WOD (9:30 a.m.) and Regular CrossFit Group Classes (10:30 and 11:30 a.m. class).  Please Note:  This is a 31 minute partner WOD.  We will begin running heats starting at 9:15 a.m. on Saturday and will run a total of four heats.  All are welcome to participate.  We ask that you please come in early to warm up and be ready to go at the start of the heat time.  We will do our best to accommodate everyone’s time preference, but please be flexible as we may need to move people forward to a later heat based on equipment/space.

Heat Times:  Doors open at 9 a.m.

  • Heat 1:  9:15 a.m.
  • Heat 2: 10:00 a.m.
  • Heat 3:  10:45 a.m.
  • Heat 4:  11:30 a.m.

 

WOD:

AMRAP:  31 Minutes

  • 8 Thrusters (155/105)
  • 6 Rope Climbs
  • 11 Box Jumps (30/24″)

While 1 partner does work, the other partner runs 400m with a sandbag.  Rotate upon completion of each 400m run.

 

We encourage everyone to come in and participate.  As with anything we do, we can scale or modify to your needs and ability level.  If you don’t have a partner, come in and we will partner you up with someone!  Don’t let that be the reason you don’t come in!

 

 

31 Heroes Project: 

If you want to donate to the 31 Heroes Project or read more about it you can do so via the Registration Link.

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

31 July 2015

SCHEDULE ANNOUNCEMENTS:

Saturday, 1 August:  We will be running the annual 31 Heroes WOD this Saturday in place of our Warrior WOD and Regular Group Classes (10:30 and 11:30 a.m. class).  This is a Partner WOD AMRAP of 31 Minutes.  We will begin running heats at 9:15 a.m. on Saturday and will run four heats.  All are welcome to participate.  If you want to donate to the 31 Heroes Project or read more about it you can do so via the Registration Link.

 

STRENGTH:

EMOT2M:  14 Minutes

1 High Hang Snatch + 1 Snatch

Work up to a Heavy Complex

 

 

 

WOD:

AMRAP:  7 Minutes

5 HSPU (S:  10 Push Ups

10 Pistols (S: 15 Goblet Squats)

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

30 July 2015

SCHEDULE ANNOUNCEMENTS:

Thursday, 30 July:  Please note the Thursday, 9:30 a.m. class will be canceled this week.  We apologize for the inconvenience and appreciate your understanding.

Saturday, 1 August:  We will be running the annual 31 Heroes WOD this Saturday in place of our Warrior WOD and Regular Group Classes (10:30 and 11:30 a.m. class).  This is a Partner WOD AMRAP of 31 Minutes.  We will begin running heats at 9:15 a.m. on Saturday and will run four heats.  All are welcome to participate.  If you want to donate to the 31 Heroes Project or read more about it you can do so via the Registration Link.

 

STRENGTH/SKILL: 

Double Under Skill Review/Practice

 

WOD: 

For Time:

75 DUs (200 Singles)

50 KB Swings (A: 70/53; Rx; 53/35)

25 DB Box Step Ups (A: 65/45; Rx: 45/25)

5 Man Makers (A: 65/45; Rx: 45/25; S: 35/15)

25 DB Box Step Ups

50 KB Swings

75 DUs

 

CORE:  

1 Minute Hollow Rock Hold x 3

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

29 July 2015

NEWS/ANNOUNCEMENTS:

Schedule.

Thursday, 30 July:  Please note the Thursday, 9:30 a.m. class will be canceled this week.  We apologize for the inconvenience and appreciate your understanding.

Saturday, 1 August:  We will be running the annual 31 Heroes WOD this Saturday in place of our Warrior WOD and Regular Group Classes (10:30 and 11:30 a.m. class).  This is a Partner WOD AMRAP of 31 Minutes.  We will begin running heats at 9:15 a.m. on Saturday and will run four heats.  All are welcome to participate.  If you want to donate to the 31 Heroes Project or read more about it you can do so via the Registration Link.

 

STRENGTH: 

Back Squat

3/3/3+ @ 70/80/90%

Accessory Work:  5 x 10 Goblet Squats

 

WOD:

5 x Press Complex

400m Run

4 x Press Complex

400m Run

3 x Press Complex

400m Run

1 Press Complex:  1 Strict Press + 2 Push Press + 3 Push Jerk 1

(A:  135/95; Rx: 115/75; S: 95/65)

 

CORE:

25 Ab Wheel Roll Outs

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

28 July 2015

STRENGTH/SKILL:

Tire Flips

Partner WOD:  3 Minutes (Max Effort)

 

WOD: 

AMRAP: 12 Minutes

  • 20 DB Snatch (A: 65/45; Rx: 45/25; S: 35/15)
  • 15 Sit Ups
  • 10 Jumping Lunges

 

CORE:  

60 DB Crunches

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

STRENGTH: 

Strict Press

5/5/5+ @ 65/75/85%

 

 

WOD:

6 RFT:

  • 5 Hang Power Cleans (A:  175/115; Rx: 155/105; S: 135/95; S2: 115/75)
  • 7TTB
  • 9 Wall Balls (20/14)

 

CORE: 

50 Grasshoppers

 

 

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

26 July 2015

CROSSFIT GAMES FINAL EVENT VIEWING PARTY ON SUNDAY: 

On Sunday, 26 July, please join us at the Bungalow Sports Grill in Kingstowne (Manchester Lakes Shopping Plaza) from 4 p.m. to 6 p.m for a viewing party of the Finale Event of the 2015 CrossFit Games on ESPN.  We have reserved an area in the back to watch the last event and close out this year’s games season.  We hope to see you there!  The address: 7003 Manchester Blvd, Alexandria, VA 22310.

 

SUNDAY SCHEDULE: 

Open Gym:  10:00 a.m. to 12:00 p.m.

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

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

25 July 2015

CrossFit Games Finale Viewing Party This Sunday:  

On Sunday, 26 July, please join us at Bungalow Billiards in Kingstowne (Manchester Lakes Shopping Plaza) from 4 p.m. to 6 p.m for a viewing party of the Finale Event of the 2015 CrossFit Games.  We have reserved an area to watch the last event to close out the this year’s games.  We hope to see you there.  If you plan to attend, please shoot me a personal message at info@crossfitkingstowne.com or on FB.

 

SATURDAY FREE INTRO CLASS:  12:30 p.m. 

Come on in to get started!

 

WARRIOR (9:00 a.m.)

Triple 3s

For Time:

  • Row 3000m
  • 300 Double Unders
  • Run 3 Miles

 

WOD (10:30 a.m. and 11:30 a.m.)

STRENGTH: 

Deadlift

5/5/5+ @ 65/75/85%

Accessory Work:  5 x 10 Good Mornings

 

WOD:  

21-15-9

  • OH Squats (A:  135/95; Rx: 115/75; S: 95/65; S2: 75/55)
  • Burpee Box Jumps (24/20)
  • Run 200m between rounds

 

CORE: 

2 Minute Plank Hold

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

24 July 2015

CrossFit Games Finale Viewing Party:  

On Sunday, 26 July, please join us at Bungalow Billiards in Kingstowne (Manchester Lakes Shopping Plaza) from 4 p.m. to 6 p.m for a viewing party of the Finale Event of the 2015 CrossFit Games.  We have reserved an area to watch the last event to close out the this year’s games.  We hope to see you there.  If you plan to attend, please shoot me a personal message at info@crossfitkingstowne.com or on FB.

 

STRENGTH/SKILL:

Post WOD:  Pick a Skill to Work On with Remaining Time

 

WOD:

CrossFit Games Open WOD 12.2

AMRAP:  10 Minutes

30 Snatch (75/45)

30 Snatch (135/75)

30 Snatch (165/100)

30 Snatch (210/120)

 

CORE:

50 Ring Plank Knee Tucks

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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.

23 July 2015

CrossFit Games Finale Viewing Party:  

On Sunday, 26 July, please join us at Bungalow Billiards in Kingstowne (Manchester Lakes Shopping Plaza) from 4 p.m. to 6 p.m for a viewing party of the Finale Event of the 2015 CrossFit Games.  We have reserved an area to watch the last event to close out the this year’s games.  We hope to see you there.  If you plan to attend, please shoot me a personal message at info@crossfitkingstowne.com or on FB.

 

STRENGTH:

Floor Press

5/5/5+ @ 65/75/85%

Accessory Work:  DB Bent Over Row (45/25)

 

WOD: 

4 Rounds:

45 Seconds Mountain Climbers; 15 Seconds Rest

45 Seconds KB Swings; 15 Seconds Rest (53/35)

45 Seconds MB Cleans; 15 Seconds Rest (20/14)

45 Seconds Sit Ups; 15 Seconds Rest

 

 

CORE: 

GHD Back Extensions

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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.