Author Archives: Carrie

13 January 2015

SKILL:

Double Unders (10-15 Minutes of Skill Work)

Then…For Time

A:  200; Rx; 175; S: 150; S2:  100

 

WOD:

5 RFT (A: 7RFT):

  • 6 Alternating KB Snatch (53/35)
  • 9 Ring Dips (S:  Matador or Box)
  • 12 Jumping Lunges

 

CORE: 

100 Mountain Climbers

 

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  Judge and Volunteer Registration. 

We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m. @ CF Kingstowne

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m. @ CF Kingstowne

EVENT SET UP:  Friday, 16 January between 12 p.m. and 6 p.m.

CLASS SCHEDULE:  Due to our Cold War 4 Event on Saturday, 17 January, 2015 all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.

 

12 January 2015

WEATHER DELAY: 

Per our inclement weather policy, in the event the Government is on a delayed start due to inclement weather we will delay the start of our classes to ensure our coaches and members safety.  The Office of Personnel Management (OPM) has issued a 2 hour delay for all Government offices.  Therefore our 5 a.m., 6 a.m., and 7 a.m. classes will be canceled at both CFK and CFL tomorrow.  The first class of the day at CFK will be the 9 a.m. and the first class at CFL will be 10:30.  However, please be sure to check the website and our Facebook page regularly in the event the weather gets worse and/or road conditions do not clear and we need to cancel additional classes.   If OPM closes, then all afternoon and evening classes will be canceled.  As of now, all afternoon and evening classes remain schedule.   To check the status of the government closures please go to www.opm.gov.

 

 

STRENGTH:

  • Back Squat 3 x 5
  • Strict Press 3 x 5
  • Power Clean 3 x 5

* Add 5 lbs from previous week to all lifts except DL add 10 lbs

 

WOD: 

EMOTM:  7 Minutes

10 BB Thrusters (A:  14)

(45/35)

 

CORE:  

50 KB Around the Worlds (53/35)

 

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  Judge and Volunteer Registration. 

We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m. @ CF Kingstowne

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m. @ CF Kingstowne

EVENT SET UP:  Friday, 16 January between 12 p.m. and 6 p.m.

CLASS SCHEDULE:  Due to our Cold War 4 Event on Saturday, 17 January, 2015 all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.

 

 

11 January 2015

 

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

 

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m. @ CF Kingstowne

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m. @ CF Kingstowne

CLASS SCHEDULE:  Due to our Cold War 4 Event on Saturday, 17 January, 2015 all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.

 

 

10 January 2015

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

CLASS SCHEDULE:  Due to our Cold War 4 Event on Saturday, 17 January, 2015 all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.

 

SATURDAY FREE INTRO CLASS:

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

 

WARRIOR (0900 @ CFK Only):

Part A:  20 Minutes to Establish Heavy Squat Clean + Front Squat

 

Part B:

Partner WOD:

  • 50 Cal Row
  • 50 GHD Sit Ups
  • 50 Wall Balls
  • 50 Box Jump Up and Overs

Rest 5 Minutes

  • 50 Box Jump Up and Overs
  • 50 Wall Balls
  • 50 GHD Sit Ups
  • 50 Cal Row

 

Part C:

EMOTM:  5 Minutes

3 Strict Weighted Pull Ups (DB or MB)

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

PARTNER WOD

Part 1:

10 Rounds (Scaled Teams:  6 Rounds)

  • 10 SDHP (Rx:  95/65; S:  75/55)
  • 10 Box Jumps (24/20)

 

Part 2:

10 Rounds (Scaled 6 Rounds)

  • 10 OH Squats (Rx: 95/65; S: 75/55)
  • 30 Double Unders (90 Singles)

1 Partner Per Round (Alternate Rounds); Each partner completes 5 Rounds.

 

CORE:  

30 Supermans

 

 

 

 

9 January 2015

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

CLASS SCHEDULE:  Due to our Cold War 4 Event on Saturday, 17 January, 2015 all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.

 

STRENGTH: 

Back Squat 3 x 5

Floor Press 3 x 5

Deadlift 1 x 5

 

 

WOD: 

Tabata

  • Squat Thrusts
  • Russian KB Swings (53/35)

 

CORE: 

30 BB Landmine Twists (25/15)

 

 

 

8 January 2015

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

CLASS SCHEDULE:  Due to our Cold War 4 Event on Saturday, 17 January, 2015 all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.

 

WOD:

3-6-9-15-21-15-9-6-3

  • Wall Balls (20/14)
  • Ring Push Ups
  • TTB

 

CORE: 

40 MB Wood Choppers (20/14)

 

 

 

Specials and Events

CFL/CFK Night Out:  Join us on Saturday, 31 January for the first of many CFL/CFK Night Outs.  We will be going bowling!  Location:  U.S. Bowl off of South Pickett St.  Bring your family and friends – the fun starts at 7:00 p.m. SCHEDULE CHANGE:  Our Tuesday and Thursday 7:30 p.m. class will remain canceled until further notice. 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 … Read More

7 January 2015

 

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

 

STRENGTH: 

  • Back Squat 3 x 5
  • Press 3 x 5
  • Power Clean 3 x 5

 

WOD: 

EMOTM:  8 Minutes

  • 8 KB Cleans (Alternating Arms) (53/35)
  • 12 Mountain Climbers

 

CORE:  

4 Minutes Ring Support Hold (Scaled: 2 Minutes)

6 January 2015

WEATHER AND CLASS SCHEDULE:  Please note, we have decided to cancel the 10:30 a.m. class as well as the Kids/Teens class at CFL today, due to the snow and road conditions.   The snow should clear by 1 pm and hopefully that will give them time to clear the roads.  All Evening adult classes should be ok as of now.

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

 

SCHEDULE: 

This is just a friendly reminder that our 7:30 p.m. class on Tuesday/Thursdays at CFL will remain canceled until after Cold War.  Class will resume on 20 January 2015.

 

 

SKILL:

Pistols

10 Minutes:  Work Progressions

 

WOD:

6 Pistols

30 DU

Then…

20-16-8-4

  • Hang Snatch
  • BB Lunge
  • Sit Ups

Then…

30 DUs

6 Pistols

(A:  115/85; Rx;  95/65; S: 75/55)

 

CORE:

30 Sec Side Plank (x3 Each Side)

A:  DB (25/15)

 

 

 

 

 

5 January 2015

STRENGTH: 

  • BACK SQUAT  3×5
  • FLOOR PRESS 3×5
  • DEADLIFT 1×5

Start @ 55-70% of known 1 RM (Each week we will add 5lbs to BS and FP, and 10lbs to DL).

 

WOD: 

2 MINS MAX REP AIR SQUAT

REST 1 MIN

2 MIN MAX REP KB SDHP (A: 70/53; Rx: 53/35)

REST 1 MIN

2 MIN MAX REP BURPEES

 

 

CORE:

50 PENDULLUMS