WOD

22 December 2014

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

 

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WOD: 

15 Min AMRAP:

400 m Farmers Carry Then with Remaining time:

  • 30 DU
  • 2 DL (RX: 225/155 S1: 185/125, S2: 155/105)

*Increase DL reps by 2 each round

 

 

 

CORE:

30 weighted bridges (BB)

 

HOLIDAY SCHEDULE: 

Wednesday, 24 December (Christmas Eve):  Closed

Thursday, 25 December (Christmas Day):  Closed

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

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

 

 

 

 

 

News

Specials and Events

SCHEDULE CHANGE:  Effective 1 November, we will be temporarily suspending  Open Gym on Sundays at 10 a.m. and our Free Intro Class at 11 a.m. in anticipation of the holidays and my upcoming maternity leave.  We will however be offering a new Free Intro Class on Tuesdays and Thursday nights at 7:30 p.m., and encourage our CFL members to utilize open gym at CrossFit Kingstowne every Sunday from 10 a.m. to 12 p.m.

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

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  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