WOD

29 August 2014

 

UPCOMING EVENTS/ANNOUNCEMENTS:

Labor Day Schedule:   For the holiday on Monday (1 September) we will only run one class at CrossFit Kingstowne from 10 a.m. to 11 a.m.  All other classes will be cancelled for the holiday at CFL and at CFK.

Meet and Greet with the DC Brawlers:  We are excited to announce that the DC Brawlers will be using our Kingstowne location for training on Tuesday, 2 September.  After their closed training session they will be staying after for a meet and greet with the team.  All members are welcome to join us that day to meet the Brawlers, ask questions and get your picture with some of your favorite athletes.  This will be in place of our regular 4:30 p.m. class on Tuesday at CFK.

Bring a Friend Day:  We will be hosting another “Bring a Friend” day on Tuesday, 9 September.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK Internal Throwdown:  We will be running another internal Throwdown between CFL and CFK on Saturday, 13 September!  Sign up sheets will be posted tomorrow if you would like to participate.  We will have both scaled and Rx options.  This is a fun way to get a little more competitive in a very laid back environment and a great way to get to know some of your fellow CFL/CFK family members.

 

STRENGTH:

Snatch Balance

3/3/3

(5 sec. hold on last rep of each set)

High Hang Snatch

2/2/2/2 @ 60/65/70/75%

 

WOD:

AMRAP:  15 Minutes

  • 5 Squat Thrusts
  • 5 DUs
  • 5 MB Cleans (20/14)
  • 100m Run

*** Add one rep each round

 

 

CORE: 

Max Handstand Hold (A:  Alternating Shoulder Taps)

 

News

Specials and Events

New 4:30 p.m. Class Addition to Tuesday/Thursday at CF Kingstowne:  We are excited to announce we will be adding a new 4:30 p.m. class on Tuesdays and Thursdays at CrossFit Kignstowne!  This class will begin on Tuesday, 26 August!

CFL/CFK ANNUAL LADIES CLOTHING EXCHANGE (RESCHEDULE):  The CFL/CFK Ladies Clothing Exchange has been rescheduled for Sunday, 21  September at 3 p.m.!  Evite will be sent out soon!

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