WOD

1 November 2014

WORKING WOUNDED GAMES:

If you are free tomorrow (Saturday, 1 November) I would encourage you to head on out to CrossFit Rubicon (located up the road from Tysons Corner Center) for the 3rd annual Working Wounded Games.  This is the only CrossFit style competition exclusively featuring Adaptive Athletes (Severely wounded veterans and permanently injured civilians).  It is one of the best events of the year and it is always extremely inspirational to see what they guys and gals can do.  Plus, one of our very own CFL/CFK family members, Mark L., will be competing tomorrow and I know he would love your support.  If you haven’t met Mark…he runs Warrior 360, an organization that rapidly responds to the immediate needs of our nations heroes – from medical care to home repair – they provide immediate assistance to soldiers in need.  Coach Tat will be volunteering through the day, and I will be heading out after morning classes.  I hope to see many of you there.  You don’t want to miss it.  The event kicks off at 9 a.m. and runs until 4 p.m.  CrossFit Rubicon is located at 8500 Tyco Road, Vienna, VA 22182.

 

SATURDAY FREE INTRO CLASSES:  

CrossFit Liberation:  12:00 p.m.

CrossFit Kingstowne:  11:30 a.m.

 

WARRIOR (0900 @ CFK Only):

Partner WOD (Teams of 2)

  • 42  OH Squats (OHS)
  • 50′ OH Carry (OHC)
  • 42 Push Press (PP)
  • 50′ Front Rack Walking Lunge (FRWL)
  • 30 OHS
  • 50′ OHC
  • 30 PP
  • 50′ FRWL
  • 18 OHS
  • 50′ OHC
  • 18 PP
  • 50′ FRWL

Rx:  115/75

Only one partner working at a time.  Barbell movements can be broken up as needed.  All carries and lunges must be completed by one individual, work cannot be shared.

 

WOD (0930 @ CFL; 1030 @ CFK): 

CrossFit Team Series Event 11

(Teams of 4)

  • 100 DUs (Completed as a Relay)
  • 100 Front Squats
  • 100 Push Press
  • 75 DUs
  • 75 Front Squats
  • 75 Push Press
  • 50 DUs
  • 50 Front Squats
  • 50 Push Press

Rx:  115/75; S: 75/55

One partner moving at a time.  Double Unders completed as a relay with each partner completing total number of reps individually for each round and tagging in the next partner (100, 75, and 50 respectively).  Once double unders complete, team moves to Front Squats and can divide work as needed with only one team member working at a time.  Partner must tag in next person.

 

CORE:  3 x 30 sec. OH Squat Hold (45/35)

 

 

 

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