Author Archives: Carrie

CALLING ALL JUDGES AND VOLUNTEERS:

We are less than 2 weeks out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you … Read More

4 January 2015

 

CrossFit Kingstowne:  

Open Gym:  10 a.m. to 12 p.m.

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

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about 2 1/2 weeks out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

3 January 2015

FREE INTRO CLASS:

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR (0900 @ CFK Only):

Cash In: 800m Ruck Run (75/45)

21-15-9

  • Squat Clean and Jerk (155/115)
  • GHD Sit Up

Cash Out:  800m Farmers Carry (A: 65/35; Rx:  45/25)

 

 

WOD (0930 @ CFL; 1030 @ CFK):

Partner WOD

AMRAP:  18 Minutes

P1:  Rows 500m

P2: Completes:

  • 2 Rope Climbs (S:  4 Rope Walks)
  • 10 Sandbag Squats (Sub Goblet Squats)

Partners Switch upon completion of every 500m

 

CORE: 

25 Reverse Burpees

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about 2 1/2 weeks out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

CW4_FRONT_barbell-2

2 January 2015

WOD: 

8 Min AMRAP:

  • 8 C2B Pull ups (A:5 Bar Muscle Ups or 3 Ring MU)
  • 12 KB Russian Twists Rest

1 Min Rest

 

5 Min AMRAP:

  • 10 KB SDHP
  • 8 V Ups

 

 

CORE:
30 Toe Touch sit ups, 90 SECOND WALL SIT WITH MEDBALL HELD OVERHEAD

 

 

Happy New Year CFL/CFK!

This is just a reminder that we will be closed on New Year’s Day!  We hope everyone has a safe and happy New Year!  While you have the time tomorrow, please try and spend some time thinking about your personal health and fitness goals for 2015.  Think about where you would like to be in 3 months, 6 months, 9 months and by 2016 and set a timeline!  Even better, write it down! If you put in the work, the results will come.  Your goals can be anything from building measurable strength such as a new personal record in a lift, getting your first muscle up or pull up, participating in our CFL/CFK Performance Nutrition Challenge, competing in a local competition or just holding yourself accountable and attending the gym at least 4-5 times per week.

To help you get started, here are some great tips on setting your goals for the year and ensuring you achieve them from a Forbes article on Goal setting vs. Resolution making:

  • Be specific about your resolution. Make realistic, measurable goals, and write them down.
  • Set incremental goals and reward yourself when you achieve them.
  • Limit the number of resolutions you make.
  • Post your list in a visible place to serve as a reminder and to encourage yourself.
  • Enlist the support of your friends and family.
  • Limit your exposure to people likely to encourage resolution breaking. Surround yourself with good, supportive friends, not people who sabotage or belittle your efforts (aka…your CFL/CFK family).

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about 2 1/2 weeks out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

CW4_FRONT_barbell-2

1 January 2015

Happy New Year CFL/CFK!

This is just a reminder that we will be closed on New Year’s Day!  We hope everyone has a safe and happy New Year!  While you have the time tomorrow, please try and spend some time thinking about your personal health and fitness goals for 2015.  Think about where you would like to be in 3 months, 6 months, 9 months and by 2016 and set a timeline!  Even better, write it down! If you put in the work, the results will come.  Your goals can be anything from building measurable strength such as a new personal record in a lift, getting your first muscle up or pull up, participating in our CFL/CFK Performance Nutrition Challenge, competing in a local competition or just holding yourself accountable and attending the gym at least 4-5 times per week.

To help you get started, here are some great tips on setting your goals for the year and ensuring you achieve them from a Forbes article on Goal setting vs. Resolution making:

  • Be specific about your resolution. Make realistic, measurable goals, and write them down.
  • Set incremental goals and reward yourself when you achieve them.
  • Limit the number of resolutions you make.
  • Post your list in a visible place to serve as a reminder and to encourage yourself.
  • Enlist the support of your friends and family.
  • Limit your exposure to people likely to encourage resolution breaking. Surround yourself with good, supportive friends, not people who sabotage or belittle your efforts (aka…your CFL/CFK family).

 

HOLIDAY SCHEDULE: 

Thursday, 1 January (New Year’s Day):  Closed

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about 2 1/2 weeks out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

CW4_FRONT_barbell-2

31 December 2014

WOD: 

TEAM WOD (TEAMS OF 3):

1 TEAM MEMBER ROWS 500M

1 TEAM MEMBER ROWS 750M

1 TEAM MEMBER ROWS 1000M

EACH MUST THEN DO 30 HANG SNATCH (A: 115/75, RX: 95/65, SC: 75/55)

THE SNATCH CAN START AS SOON AS YOUR PORTION OF THE ROW HAS FINISHED ( TEAMS OF ONLY 2 ROW 750 AND 1000 )

 

 

 

CORE:
50 Crab toe touches

 

HOLIDAY SCHEDULE: 

Wednesday, 31 December (New Year’s Eve):

  • CFK: No 6:30 p.m. class
  • CFL:  No 7:00 p.m. class

Thursday, 1 January (New Year’s Day):  Closed

 

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about 2 1/2 weeks out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

CW4_FRONT_barbell-2

30 December 2014

WOD: 

Happy Birthday to Mike Heaney, one of CFLs long time members, on his 50th Birthday!!

“FILTHY 50″

  • 50 BOX JUMP
  • 50 JUMPING PULL UPS
  • 50 KBS
  • 50 WALKING LUNGES
  • 50 KTE
  • 50 PUSH PRESS 45/35
  • 50 SIT UPS
  • 50 WALL BALLS
  • 50 BURPEES
  • 50 DU’s

(Scaled: Team or 25 Reps)

 

 

CORE:
100 Horizontal scissors 

 

HOLIDAY SCHEDULE: 

Wednesday, 31 December (New Year’s Eve):

  • CFK: No 6:30 p.m. class
  • CFL:  No 7:00 p.m. class

Thursday, 1 January (New Year’s Day):  Closed

 

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

CW4_FRONT_barbell-2

 

 

 

 

 

29 December 2014

WOD: 

5 Rounds for time (Adv: 6 Rounds):

  • 2 Barbell Complex (A: 155/105 RX: 135/ 95 Sc: 115/75)
  • 100m sprint

1 Barbell Complex = 3 Hang Cleans, 5 Front Squats, 2 Push Press

 

CORE:  

  • 40 Push throughs
  • 20 Supermans with 3 second hold

 

 

HOLIDAY SCHEDULE: 

Wednesday, 31 December (New Year’s Eve):

  • CFK: No 6:30 p.m. class
  • CFL:  No 7:00 p.m. class

Thursday, 1 January (New Year’s Day):  Closed

 

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

CW4_FRONT_barbell-2

 

 

 

 

 

 

 

 

 

28 December 2014

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

HOLIDAY SCHEDULE: 

Wednesday, 31 December (New Year’s Eve):

  • CFL:  No 7:00 p.m. Class

Thursday, 1 January (New Year’s Day):  Closed

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

CW4_FRONT_barbell-2

 

 

 

 

 

 

 

 

27 December 2014

 

FREE INTRO CLASSES: 

  • CrossFit Kingstowne:  11:30 a.m. to 12:30 p.m.
  • CrossFit Liberation:  No Free Intro Class Today

 

WARRIOR PROGRAM (0900 @ CFK Only):

  • 50 m Sled Push
  • 20 G2S Atlas Stone
  • 10 Pistols
  • 50m sled Pull
  • 15 G2S
  • 8 Pistols
  • 50 m Sled Push
  • 10 G2S
  • 4 Pistols
  • 50 m sled Pull
  • 5 G2S
  • 2 Pistols

 

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

 

WOD: 

800 m Run Then:

21-15-9

  • OHS (RX:95/65)
  • Ring Dips

 

 

 

CORE:

50 Plank Jacks in Rings

 

 

HOLIDAY SCHEDULE: 

Wednesday, 31 December (New Year’s Eve):

  • CFL:  No 7:00 p.m. Class

Thursday, 1 January (New Year’s Day):  Closed

Kids/Teens Classes:  Canceled through 23 December through 27 December

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

CW4_FRONT_barbell-2