WOD

2 March 2015

INCLEMENT WEATHER POLICY:  the Government is on a two hour delay, per our inclement weather policy all mornig classes are canceled to include 6 am, 7 am and 9:30 am classes.  All evening classes will run as scheduled.  But check back on the website and Facebook for any changes or updates.  Be safe out there everyone!

 

REMINDER:  NEW SCHEDULE STARTS THIS WEEK! 

The new classes will commence this week.  Below are the classes and day/times we are adding.  We will also be pushing back the start time of our 9:00 a.m. class to 9:30 a.m. starting tomorrow (Monday).

6:00 a.m.:  Tuesday and Thursday

9:30 a.m.:  Monday, Tuesday, Wednesday, Thursday and Friday

11:30 a.m.:  Saturday

 

CF GAMES OPEN SCORE SUBMITTAL: 

This is a reminder to all members participating in the open to please submit your scores prior to the deadline tomorrow at 8 p.m.  Also please be sure to ensure your scores were entered correctly and/or have not been rejected.  If there was an error, you will need to re-enter your score that is reflected on your score sheet.

 

 

CrossFit Kingstowne:  

WOD:  

EMOTM: 15 Minutes

Minute 1:  10 Deadlifts (A:  155/105; Rx: 135/95; S: 115/75)

Minute 2:  8 Bar Facing Burpees

Minute 3:  20 Sit Ups

Repeat for 5 cycles

 

CORE:

3 x 30 second Handstand Hold

 

MOBILITY:

  • Hamstring Smash
  • Lying Groin Stretch

 

CrossFit Liberation: 

No classes scheduled

News

Specials and Events

SCHEDULE CHANGE:  Our Tuesday and Thursday 7:30 p.m. class will remain canceled until further notice.

GET STARTED TODAY:  Our Group Foundations classes are by reservation only on Mondays and Wednesdays at 8 p.m.   If you would like to start foundations, please contact us at info@crossfitliberation.com to schedule your start date.  If the schedule doesn’t work for you, please inquire about Private Foundations.   Group Foundations Classes typically run at 8 p.m. on Monday and Wednesday by appointment only for two weeks.

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.) or Tuesday and Wednesday nights at 7:30 p.m.

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.

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!

BACK TO SCHOOL SPECIALS:  We are running a great 3 month special for students!  Be sure to contact us for more details!

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

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