Author Archives: Carrie

24 February 2015

 

SKILL: 

Ring Dips

EMOTM:  5 Minutes

A: 10; Rx: 7: S: 7 Box Dips

 

WOD: 

AMRAP:  9 Minutes

  • 8 Front Squats (A: 115/75; Rx: 95/65; S: 75/55)
  • 4 Box Jumps (24/20)

Rest 1 Minute

AMRAP: 5 Minutes

  • 8 Power Cleans (A: 115/75; Rx: 95/65; S: 75/55)
  • 4 Ring Rows

 

CORE:  

30 Atomic Sit Ups

 

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting their will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  This year we will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.

23 February 2015

CFL FINALE WOD:

CFL family and friends, we have set the finale WOD for this Friday evening (27 Feb) at 6:30 p.m.  We welcome you to come join us for one last “Liberator” WOD within CFL.  We will start the WOD at 6:30 p.m. and run heats until the last person finishes.  Afterwards, we invite you to join us over at Pane Vino for a final toast and to reflect on five years of wonderful memories.

 

STRENGTH:

Deadlift:  Establish 1 RM

Press:  Establisha 1 RM

 

WOD:

100 Burpees for Time (Time Cap:  12 Minutes)

 

CORE:

40 BB Hip Bridges (45/33)

 

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting their will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  This year we will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.

22 February 2015

 

CrossFit Kingstowne:

Heavy Lifters Club:  8:30 a.m. to 10:00 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

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

 

CrossFit Liberation:

Closed

 

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting their will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  This year we will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.

21 February 2015

ANNOUNCEMENTS:  

Capital Affiliate League:

If you are free on Saturday, 21 February please head over to CF Lorton for the Capital Affiliate League (CAL) championships.  Coach Eva is participating in a Master’s team in the championship.   The fun starts around 8 a.m. and runs through 5 p.m.  I know she would love the support.

Free Intro Class: 

11:30 a.m. @ CFK

12:00 p.m. @ CFL

 

WARRIOR (0900 @ CFK Only):

PARTNER WOD:


** Bar CANNOT touch the floor – or rest on a rack… (one bar per team). One person moving at a time. Penalty for bar on the floor = 10 burpees for team. 

50 DL (155/105)
50 Hang Cleans
50 Front Squats
50 Push Press
50 Push Jerk

 

 

WOD (0930 @ CFL; 1030 @ CFK):

For Time:

  • 20 HSPU
  • 40 SDHP (75/55)
  • 60  Burpees,
  • 80 Sit Ups
  • 100 Air Squats

CORE:

50 Ab Mat Sit Ups

 

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting their will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  This year we will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.

20 February 2015

SKILL: 

Pick a Skill

 

WOD:

4 RFT:

500m Row

20 BB Lunges

10 Hang Power Snatch

(A: 95/65 Rx: 75/55)

 

CORE: 

2 x 1 Minute Wall Sit (30 seconds rest)

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting their will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  This year we will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.

 

 

19 February 2015

SKILL:  

Pick a Skill to Work On Post WOD

 

WOD: 

3 Rounds

45 Seconds On:  15 Seconds Rest

  • Wall Balls (20/14)
  • Power Cleans (A: 135/95; Rx: 95/65)
  • Double Unders
  • Renegade Rows (A: 65/45; Rx: 45/25)

Rest:  1 Minute Between Rounds

Score = Total Reps

 

CORE: 

30 Pendulums

 

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting their will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  This year we will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.

18 February 2015

Its Bring a Friend Day Once Again!  You are welcome to bring a friend or family member to join you for a workout at any of our regularly scheduled classes at CFL/CFK!

 

WOD: 

9-15-21

DB Step Ups

DB Snatches

TTB

(A:  65/45; Rx:  45/25; S: 35/20)

 

CORE:  

50 KB Twists (53/35)

 

MOBILITY: 

Shoulder Mobility

 

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting their will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  This year we will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.

17 February 2015

INCLEMENT WEATHER SCHEDULE: 

Per our inclement weather policy all classes at CFL and CFK are canceled on Tuesday due to the Federal Government’s closure.  However we will be offering an open gym period from 3 p.m. to 5 p.m. at CrossFit Kingstowne this afternoon.  Please be sure to check back on the website for the status of classes on Wednesday in light of the additional snowfall expected this evening.

 

WOD: 

4 RFT:

  • 400m Run (Sub 500m Row)
  • 20 BB Lunges (75/55)
  • 10 Hang Power Snatch (75/55)

 

 

 

CORE: 

100 Four-Count Flutter Kicks

 

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting their will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  This year we will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.

 

 

 

16 February 2015

CLASS SCHEDULE:  Due to the weather and worsening road conditions we have decided to cancel the last class of the day at CFL and CFK.  The 7 p.m. class at CFL and the 6:30 p.m. class at CFK are canceled tonight.  We apologize for the inconvenience, but we want to ensure we are not putting our coaches and members at risk.  Please stay tuned regarding the class schedule tomorrow.

 

SKILL: 

Toes to Bar

2 Rounds

30 Seconds ME:  30 Second Rest

 

WOD: 

AMRAP:  20 Minutes

10 Deadlift (Rx: 225/155; S1: 185/135; S2: 155/105: S3: 135/95)

15 Push Ups

20 Box Jumps (24/20″)

 

CORE: 

40 Plank Up/Downs

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting their will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  This year we will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.

 

 

 

15 February 2015

 

CrossFit Kingstowne: 

8:30 a.m. – 10:00 a.m.:  Heavy Lifters Club

10:00 a.m. – 12:00 p.m.:  Open Gym

12:00 – 1:00 p.m.:  Free Intro Class