Author Archives: Carrie

15 June 2015

SCHEDULE THIS WEEK:  Please Note that the 7 a.m. class this Friday, 19 June will be canceled due to a conflict.   We apologize for the inconvenience.

 

 

 

STRENGTH: 

Work up to Heavy Complex:

1 High Hang Clean + 1 Hang Clean + Squat Clean

 

WOD: 

Half Cindy

AMRAP:  10 Minutes

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

 

CORE:  

60 Crab Toe Touches

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

14 June 2015

Ruben and I wanted to thank everyone who came out to our annual cookout yesterday.  It was a great time, and it was so wonderful to see so many members and get to know some of our friends and families.  We are truly blessed with an amazing community! 

 

SUNDAY SCHEDULE: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

13 June 2015

 

CFK ANNUAL COOKOUT/LUAU THIS SATURDAY!:  Please join us at our house tomorrow, Saturday, 13 June for our annual cookout and luau.  The fun starts at 1 p.m.  All friends and family are welcome.  Please bring a dish or beverage to share.   We have over 100+ coming, so its going to be a great time!  If for some reason you did not get the Evite with our address and the event details, please let me know, and I will make sure to send it to you.  Parking is available all along our street.  Ruben and I are looking forward to another great cookout with our CFK/CFL family!

 

SATURDAY SCHEDULE:  Due to our Annual BBQ/Cookout, we will not hold the 11:30 a.m. class and Free Intro Class at 12:30 p.m. on Saturday.  Warrior and the 10:30 a.m. class will run as scheduled!

 

 

WARRIOR (0900):  

For Time:

200m Farmers Carry; @ 1/2 way point complete 9 DB Thrusters

400m Farmers Carry; @ 1/2 way point complete 30 DB Plank Rows

800m Farmers Carry; @ 1/2 way point complete 42 DB Snatches

 

WOD (1030 Only Today): 

STRENGTH/SKILL: 

Ring Dip Baseline + 2 Reps

 

WOD: 

3 RFT:

  • 15 Snatch (95/65)
  • 15 TTB (S: KTE)

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

12 June 2015

CFK ANNUAL COOKOUT/LUAU THIS SATURDAY!:  Please join us at our house on Saturday, 13 June for our annual cookout and luau.  The fun starts at 1 p.m.  All friends and family are welcome.  Please bring a dish or beverage to share.  If you did not already RSVP please be sure to do so as it will help us in planning for the event.  We already have over 100+ coming, so its going to be a great time!  If for some reason you did not get the Evite with our address and the event details, please let me know, and I will make sure to send it to you.  Parking is available all along our street.  Ruben and I are looking forward to another great event!

 

SATURDAY SCHEDULE:  Due to our Annual BBQ/Cookout, we will not hold the 11:30 a.m. class and Free Intro Class at 12:30 p.m. on Saturday.  Warrior and the 10:30 a.m. class will run as scheduled!

 

STRENGTH/SKILL: 

Deadlift

5 @ 65%

5 @ 75%

5+ @ 85%

* Based of 90% of 1 RM

Accessory Work:

Good Mornings 5 x 10

 

WOD: 

Partner WOD:

Row 4000m as a Team

Switch every 500m

While 1 Partner Rows, other Partner completes 25 MB Cleans (S:  20)

 

CORE:

25 Ab Wheel Roll Outs

 

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

11 June 2015

CFK ANNUAL COOKOUT/LUAU THIS SATURDAY!:  Please join us at our house on Saturday, 13 June for our annual cookout and luau.  The fun starts at 1 p.m.  All friends and family are welcome.  Please bring a dish or beverage to share.  If you did not already RSVP please be sure to do so as it will help us in planning for the event.  We already have over 90+ coming, so its going to be a great time.  If for some reason you did not get the Evite with our address and the event details, please let me know, and I will make sure to send it to you.  Looking forward to another great event!

 

STRENGTH/SKILL: 

Ring Dip Baseline + 2

 

WOD: 

“Tabata Trio”

  • Push Press
  • Sit-Up
  • SDHP

 

CORE:

GHD Back Extensions

 

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

10 June 2015

CFK ANNUAL COOKOUT/LUAU THIS SATURDAY!:  Please join us at our house on Saturday, 13 June for our annual cookout and luau.  The fun starts at 1 p.m.  All friends and family are welcome.  Please bring a dish or beverage to share.  If you did not already RSVP please be sure to do so as it will help us in planning for the event.  We already have over 90+ coming, so its going to be a great time.  If for some reason you did not get the Evite with our address and the event details, please let me know, and I will make sure to send it to you.  Looking forward to another great event!

 

STRENGTH: 

Floor Press

5 @ 65%

5 @ 75%

5+ @ 85%

Accessory Work:

BB Bent-Over-Row 5 x 10 (45/35)

 

WOD:  

AMRAP:  8 Minutes

  • 3 Cleans
  • 6 Wall Balls

Increase Wall Balls by 3 Reps each Round, Cleans Stay Same

(A:  185/125; Rx: 155/105; S1:  135/95; S2: 115/75)

 

CORE:  

60 Grasshoppers

 

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

9 June 2015

 

BRING A FRIEND DAY:  Today is bring a friend day at CrossFit Kingstowne!   You are welcome to bring a friend or family member to join you for a workout during any of our regular scheduled classes today.  Please have any guests arrive a few minutes prior to class to complete a waiver and meet the coach.

 

GROUP FOUNDATIONS:  A new Group Foundations Course kicks off tonight at 7:30 p.m.!  Come on in to get started today.

 

STRENGTH/SKILL: 

Ring Dip Baseline + 2 Reps

 

WOD:

AMRAP:  15 Minutes

  • 20 KB Swings (A:  70/53; Rx: 53/35; S: 35/26)
  • 10 Burpee Box Jumps (24/20)
  • 200m Run

 

CORE:  

30 Partner Leg Toss

1 Minute Plank Hold

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

8 June 2015

BRING A FRIEND DAY:  Tuesday, 9 June we will be hosting another “Bring a Friend” Day at CrossFit Kingstowne.  You are welcome to bring a friend or family member to join you for a workout during any of our regular scheduled classes on Tuesday.

 

 

STRENGTH: 

New Cycle Starts Today.

20 Minutes:  Back Squat

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

Accessory Work:

Goblet Lunges:  5 x 10 (53/35)

 

WOD: 

For Time (Time Cap:  12 Minutes):

3 RFT:

20 Pull Ups

100 DUs (200 Singles)

 

 

 

CORE:

50 Deadbugs

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

7 June 2015

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.

 

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

6 June 2015

Come Show Your Support!  On Saturday, we have several teams competing in local competitions.  We have two ladies teams participating in the Girls Gone Rx competition at CF Lorton in support of Breast Cancer Research and another team participating in the Flex on the Mall Event on the National Mall.  All of our teams would love your support, so if you are in the area please stop by and cheer them on.  Details for Both Events are below:

Girls Gone Rx @ CF Lorton; 9 a.m. to 3 p.m.  First heat for our teams kicks off at 9:40.  Follow the link for the full Heat List.  Our teams are (Coach Kerri, Kelsey, and Kerry M. – Team #CANTEVEN) and (Coach Tina, Stephanie R., and Coach Carrie – Team The Booby Snatchers).

Flex On the Mall @ The National Mall:  10:30 a.m. to 5 p.m. First heat kicks off at 10:45 a.m.  For more information follow the link for Flex on the Mall.

 

 

SATURDAY SCHEDULE:

Free Intro Class @ 12:30 p.m.

 

WARRIOR (0900):

A.  Weighted Ring Dips

 

5 x 10 (20)

B.  “Lee”

5 RFT:

400m run

  • 1 Deadlift (345/225)
  • 3 Squat Cleans (185/125)
  • 5 Push Jerks (185/125)
  • 3 Muscle Ups
  • 1 Rope Climb

 

WOD (1030 and 1130):

STRENGTH/SKILL:

15 Minutes:

Ring Dip Baseline Test

or

Make Up Test 3 RM (Strict Press, Floor Press, or Back Squat)

 

WOD:

For Time:

Partner Relay WOD (Teams of 2 to 3):

  • 10 Tire Flips (500/300)
  • 50 Air Squats 
  • 15 Push Press (Rx:  135/95; S: 115/75)
  • 50 Us
  • 15 BB Lunges (Rx: 135/95; S: 115/75)

Partner 1 Goes Down the Ladder, Partner 2 Goes Up the Ladder

 

CORE:

50 Pendulums