24 April 2014



Shoulder Press:  6×3 @ 80-85%



  • Row 1000m
  • 30 Front Squats (A:  155/105; Rx: 135/95; S: 95/65)
  • Row 750m
  • 20 Front Squats
  • Row 500m
  • 10 Front Squats



50 KB Transfers (53/35)




Specials and Events


Max Muscle Nutrition Talk and Body Fat Analysis:  On Wednesday, 9 April at 5:30 p.m. Corry Matthews of Max Muscle will be at CFL to run a body fat analysis for anyone interested.  At 6:00 p.m. she will give a nutrition talk (this will be in place of the regularly scheduled WOD).  Corry will also join us on Wednesday, 23 April at CFK to run body fat analysis and present her nutrition seminar.  This is open to all members.


NEW 5:00 a.m. CLASS REGISTRATION POLICY:  Effective Sunday, 30 March, 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.

CFL/CFK SPRING BBQ:  Save the date! We are tentatively planning another CFL/CFK BBQ at our house on Saturday, 10 May!  If you were there last year, you know how much fun we had!  More information to follow!

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