WOD

20 September 2014

REMINDER FOR SUNDAY, 21 SEPTEMBER:

10 a.m.:  We  will be hosting Atom’s Memorial WOD at CF Kingstowne during open gym for anyone that would like to join us.

 

3 p.m.:  I will be we hosting the Annual CFL/CFK Ladies Clothing Exchange at my house beginning at 3 p.m.  During the gathering, Alice M. will be hosting a Stella and Dot Party and Shannon Q. will host a Rodan and Fields Party.    We welcome you to bring any gently used, but unwanted clothing for exchange.  Anything not snagged will then be donated to charity.  Even if you do not have anything to bring, we welcome you to come by, check out all the great products that Alice and Shannon are bringing and get to know some of your fellow CFL/CFK ladies a bit better.

 

WARRIOR (0900 @ CFK Only):

5 Rounds For Time:

  • 3 Rope Climbs
  • 5 Squat Cleans (185/125)
  • 7 TTB
  • 9 Box Jumps (30/24)
  • 400m Run w/SB

 

 

 

WOD (0930 @ CFL; 1030 @ CFK):

Partner Relay: 

Partner 1 Completes Ladder

  • 50 DUs (200 Singles)
  • 40 Goblet Squats (53/35)
  • 30 KB Swings (53/35)
  • 20 Box Jumps (24/20)
  • 10 DL (A:  275/185; Rx: 225/155; S: 185/135)

Once complete tag partner 2 who completes ladder in reverse.

Mile Relay:

Upon completion, both partners complete a 1 mile relay (Partner 1 Runs 400m, then tags Partners 2 to complete 400m, until they complete 1 mile).

CORE:

150 Ab Mat Sit Ups

 

Free Intro Class: 

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

News

Specials and Events

ATOM MEMORIAL WOD:  On Sunday, 21 September we will be running Atom’s Memorial Team WOD at CF Kingstowne during open gym from 10 a.m. to 11 a.m. for anyone that would like to participate and take a moment on this day to honor his memory.    

CFL/CFK ANNUAL LADIES CLOTHING EXCHANGE :  The CFL/CFK Ladies Clothing Exchange is this Sunday, 21  September at 3 p.m. at my house!  Be sure to RSVP via the Evite!

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

DSC_0063

  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