28 July 2014


Pistol Progressions

(A: 20 Each Leg; Rx: 15; S: 10)



For Time:

100 Burpee Pull Ups  (A:  150; S: 75)



Max Plank Hold (2 Minute Minimum)






Specials and Events

CFL/CFK ANNUAL LADIES CLOTHING EXCHANGE:  On Saturday, 9 August at 3 p.m. we will host another ladies clothing exchange at my house.  Bring any of your gently used, unwanted clothing over to donate and then have fun shopping and snagging any of your friends unwanted clothes!  There are always some fabulous items up for grabs to include brand new clothes that have never been used.  Anything that is not taken will be donated to a local charity for use.  In addition we will have Alice M. hosting a fabulous Stella and Dot Party and Shannon Q. repping Rodan and Fields beauty/facial lines.  And what better way to shop then snacking on some light fare and sipping on some yummy adult beverages.  So save the Date and an Evite will follow!

STUDENT SUMMER SPECIALS:  We are running a great 3 month special for students home on summer break!  Be sure to contact us for more details!

5:00 a.m. CLASS REGISTRATION POLICY:  All attendees of the 5 a.m. classes at CrossFit Liberation will need to register the night prior to attending a 5 a.m. class.  Attendees will need to send an RSVP email to classregistration@crossfitliberation.com no later than 8:30 p.m. the night prior to the 5 a.m. class.  If no emails are received prior to 8:30 p.m. then the 5 a.m. class will be cancelled the following day.

NEW MEMBER SPECIAL: Get Three Months of Unlimited CrossFit + Group Foundations for $425!  Additional discounts for Active Military/Law Enforcement/Fire&Rescue/Nurses as well as Students/Teachers!  You can’t beat this deal!  Try one of our Free Intro Classes held every Saturday (12 p.m.) and Sunday (11 a.m.).  

MEMBER REFERRAL PROGRAM:  Existing members, Refer a friend and receive $50 off your next month membership if they sign up for Group Foundations and one month of membership, or $75 if they sign up for Group Foundations and three months of membership!

TEENS AND KIDS CLASSES  Be Sure to check out our Kids and Teen Class membership options www.crossfitliberation.com/crossfit-kids.

GROUP FOUNDATIONS:  Our next Group Foundations Class starts every Monday at 8 p.m.!  If the schedule doesn’t work for you, inquire about Private Foundations for an additional cost.   Classes run at 8 p.m. on Monday and Wednesday for two weeks.



Athlete Spotlight

Spotlight On: The Orser Family


  Tell us your basic Bio in a few sentences?  Marken is originally from Montana, the state that stands as the last line of defense against the Canadian invasion.  He is a major in the Army Corps of Engineers; he rides motorcycles, plays guitar and drums, and builds cool stuff out of wood.  Christy is from Massachusetts, a state that taxes its residents excessively because they waste consonants in words like “Worchester” (pronounced “Wusta”). She is also a major in the U.S. Army and is currently serving as a Military Legislative Fellow on Capitol Hill. She loves to travel and to plan house projects to keep Marken busy.  They met while serving in the Army at Fort Lewis, Washington and have been married since 2004. William joined the family on their 7th wedding anniversary, and turned one this past August. … Read More