Author Archives: Carrie

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

 

CW4_FRONT_barbell-2

 

 

 

 

 

 

 

 

 

 

 

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

 

 

 

 

 

20 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!   In order to make it a huge success, however, we need your help.  We are looking 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

 

CW4_FRONT_barbell-2

 

 

 

 

 

 

 

 

 

 

 

FREE INTRO CLASSES: 

  • CrossFit Kingstowne:  11:30 a.m. to 12:30 p.m.
  • CrossFit Liberation:  12:00 p.m. to 1:00 p.m.

 

WARRIOR PROGRAM (0900 @ CFK Only):

“PAUL”

  • 5 RD’s
  • 50 DU’s
  • 35 KTE
  • 20 YARD = 60 FEET OH BB WALK 185/125

Rest 3 mins then

ROW 2500 M

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

 

WOD: 

“Jackie”

  • 1000 M ROW
  • 50 BB THRUSTERS
  • 30 PULL UPS

 

 

CORE:

30 GHD SIT-UPS SC: 50 SIT UPS

 

 

19 December WOD

CrossFit Liberation:  Just a reminder that there will be no 10:30 a.m. class tomorrow (friday) at CrossFit Liberation due to a conflict with Coach Cedric’s schedule.

 

STRENGTH: 

Test 1RM Clean and Jerk (Split) or Skill Work

 

Skill:

Pick your “goat” to work on!

 

WOD: 

“Diane”

21-15-9

DL(225/155)

HSPU

SC: Chest to Deck Push-ups

 

 

CORE:

40 STANDING BB BACK RACK TWISTS 45/35

 

MATERNITY LEAVE (Reminder):  

During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

18 December 2014

WOD: 

“Open WOD 11.4″

AMRAP:  10 Minutes

  • 60 Bar facing Burpees
  • 30 OH Squats (120/90)
  • 10 Muscle Ups (S:  C2B Pull Ups; S2: Pull Ups)

 

CORE: 

40 Ring Planking Knee Tucks

 

MOBILITY:

With remaining class time stretch/recover – work mobility.

 

MATERNITY LEAVE (Reminder):  

During the few weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for a few weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

17 December 2014

STRENGTH: 

Test 1RM Clean and Jerk (Split) or Skill Work

 

Skill:

Pick your “goat” to work on!

 

WOD: 

“Grace”

30 Clean & Jerk 135/95

 

CORE:

50 KTE: SC: 30 KNEE TUCKS

 

MATERNITY LEAVE (Reminder):  

During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

16 December 2014

WOD: 

3 Rounds:

  • 1 Minute DUs
  • 1 Minute Plank
  • 1 Min KBS (53/35)
  • 1 Min Plank
  • 1 Min Lunges
  • 1 Min Plank
  • 1 Minute Rest

 

CORE:

30 SQT THRUSTS

 

MATERNITY LEAVE (Reminder):  

During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

15 December 2014

STRENGTH: 

Test 1RM Clean and Jerk (Split)

 

Skill:

Max rep pull ups in 5 mins

 

WOD: 

Run or Row 5k

 

CORE:

20 BB roll outs (A: 135/95; RX: 115/75; Sc: 95/65)

 

MATERNITY LEAVE (Reminder):  

During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

14 December 2014

CrossFit Kingstowne:  

Open Gym:  10:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 p.m.

 

CrossFit Liberation:

No Classes

 

MATERNITY LEAVE (Reminder):  

During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

13 December 2014

FREE INTRO CLASSES: 

  • CrossFit Kingstowne:  11:30 a.m. to 12:30 p.m.
  • CrossFit Liberation:  12:00 p.m. to 1:00 p.m.

 

WARRIOR PROGRAM (0900 @ CFK Only):

Part I: 20min to establish 1RM Hang Power Snatch

 

Part II:
For total Time:

 

3RFT

  • 5xHang Squat Sn #135
  • 7xC2B
  • 9xBJ 30″
  • 11xT2B

 

Rest 5min

 

3RFT

  • 5xHang Squat Cln #185
  • 7xStrict Pull-up
  • 9xPistol
  • 11xGHD Sit-ups

 

WOD (0930 @ CFL; 1030 @ CFK): 

 

WOD: 

Return to the Beginning:

4 Rounds:

  • 250m Row
  • 15 Air Squats
  • 15 Push Ups
  • 15 Sit Ups
  • 15 Wall Balls (20/14) (Run multiple heats if class is big)

 

CORE:

SIDE PLANK L FOR 30 SEC, FRONT PLANK FOR 1 MIN, SIDE PLANK RT FOR 30 SEC—-X 3 SETS

 

 

MATERNITY LEAVE (Reminder):  

During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

12 December 2014

Strength: 

Front Squat:

2×2 @80%, 2×1 @90%

 

WOD: 

21-15-9-6-3

  • DB Burpee Box Step Ups (A: 65/43; RX: 45/25)
  • DB Push Press

 

CORE:

50 DB SIDE CRUNCHES 45/25 ….( 25 EACH SIDE )

 

MATERNITY LEAVE (Reminder):  

During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.