WOD

COLD WAR 4:  

COLD WAR 4 Team Registration is now Live!   Get your teams ready! We are also looking for a ton of volunteers and judges!  If you are interested in volunteering or judging please sign up via the eventbrite link used for the team registration.  To register your team:  https://www.eventbrite.com/e/cold-war-4-mid-atlantic-team-competition-tickets-9183306517

 

SKILL:  

Pistol Progressions

15 Pistols each leg with Candlestick Roll

 

WOD: 

Cash In: 30 Calorie Row

21-15-9

  • Low Plank/High Plank Push Up
  • Front Squats (A:  135/95; Rx: 115/75; S: 95/65)

Cash Out:  30 Calorie Row

 

CORE:  

50 4-Count Flutter Kicks

 

 

 

News

Specials and Events

BACK TO SCHOOL SPECIALS:  We are running a great 3 month special for students!  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 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 to schedule your start date.  If the schedule doesn’t work for you, inquire about Private Foundations for an additional cost.   Group Foundations Classes run at 8 p.m. on Monday and Wednesday by appointment only for two weeks.

 

 

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