Author Archives: Carrie

4 July 2014

 

HAPPY INDEPENDENCE DAY! 

Due to the holiday, we will only have one class tomorrow at CrossFit Kingstowne starting at 10 a.m.  Its an annual tradition to run our gym WOD “The Liberator”, so we hope all of our CFL and CFK family who are in town for the holiday can join us tomorrow!   Its a fun one…and don’t worry, we can scale as necessary.  

Wishing everyone a safe and happy 4th of July! 

 

“The Liberator”

  • 15 Clean & Jerks (C&J) (A: 155/105; Rx: 135/95; S: 115/75; S2: 95/65)
  • 1 Rope Climb (S:  2 Rope Walks)
  • Run 400m
  • 12 C&J
  • 15 Pull Ups
  • 500m Row
  • 9 C&J
  • 25 Push Ups
  • 25 V-Ups
  • 6 C&J
  • 30 Jumping Lunges
  • 50 DUs (150 Singles or 100 Jumping Jacks)
  •  3 C&J
  • 20 Wall Balls (A: 30/20; Rx: 20/14)
  • 400m Sandbag Run (S:  Med Ball)

 

 

 

 

3 July 2014

 

STRENGTH: 

Deadlift:

3/3/3/3+ @ 70/80/90/90%

 

WOD: 

50-40-30-20-10

  • KB Swings (53/35)
  • Double Unders

 

CORE:

Tabata:  V-Ups

 

 

2 July 2014

 

Bring a Friend Day!

Reminder – Today (Wednesday) you are invited to bring any friends or family with you to WOD.  You are welcome to bring your guests to any of our scheduled classes at both CrossFit Liberation and/or CrossFit Kingstowne.  Its a great opportunity to introduce your friends and family to CrossFit!  And Don’t worry we will scale as necessary.

 

WOD: 

2-4-6-8-10-12-14-16-18-20

Burpees

20-18-16-14-12-10-8-6-4-2

Wall Balls (20/14)

 

CORE: 

Plank Hold:  3 Minutes

 

1 July 2014

 

REMINDER:  Wednesday, 2 July, is another “Bring a Friend Day”.  During any/all of our scheduled classes at both CFL and CFK you are welcome to bring a friend or family member to try out CrossFit.   Now your friends and/or family can finally see what you have been doing.

STRENGTH:

Back Squat

3/3/3/3+ @ 70/80/90/90%

WOD: 

AMRAP:  15 Minutes

  • 15 Power Snatch (Rx:  115/75; S: 95/65)
  • 10 Box Jumps
  • 5 Strict Pull Ups
  • 200m Run

 

CORE:

50 Knee Tucks in Plank Ring Hold

 

 

 

 

30 June 2014

 

STRENGTH: 

Press:

3/3/3/3+ @ 70/80/90/90%

 

WOD: 

AMRAP:  7 Minutes

  • 5 HSPU
  • 5 Deadlift (A:  275/185; Rx:  225/155; S:  185/135)

 

CORE: 

40 BB Landmines (65/45)

 

 

29 June 2014

 

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

CrossFit Liberation: 

Open Gym:  10 a.m. to 11 a.m.

Free Intro Class:  11 a.m. to 12 p.m.

 

 

28 June 2014

 

LOREDO:  Today, Saturday, 28 June we will complete the CrossFit Hero WOD “LOREDO” in honor of one of our CFL/CFK family member’s, Jen Loredo and her beautiful children, and the memory of her  husband Eddie Loredo, who was killed on June 24, 2010 in Jelewar, Afghanistan when insurgents attacked his unit with an IED.   We will start at 10 a.m. and run until the last person completes the WOD. There is no need to RSVP, please just show up and show your support.  We often complete these Hero WODs to honor the brave servicemen and women who have sacrificed their lives, and it is always a meaningful experience, but this one hits a little closer to home as Jen is one of our family.

 

To honor Eddie’s memory and his service, we will be raising funds in support of the Fisher House an organization very dear to Jen and her family. The Fisher House is a wonderful organization that provides financial support to wounded veterans while they are obtaining medical treatment as well as for their families so they can be near their loved ones.  Below is a link to the donation page tomorrow for anyone who would like to show their support by making a donation and/or cannot attend the event on Saturday.

 

All classes at CrossFit Liberation will be cancelled on the 28th so that we can all come together as a family at CrossFit Kingstowne and honor Eddie’s memory and the many other brave servicemen and women we have lost, as well as pay our respects to the families who have survived them and continue to carry on their loving memories. Warrior will also be cancelled at CrossFit Kingstowne.  We will run a free intro class at CFK at 1130.  I hope to see all of our CFL/CFK family out at CFK and welcome any friends of CFL/CFK in the CrossFit community who would like to come out and complete “Loredo” on Saturday, June 28th with us.   Afterwards, everyone is welcome to stay after and cookout if they would like (BYOB/F).  Fundraising Page Link:  http://www.teamfisherhouse.org/goto/loredohero

 

“LOREDO”

6 RFT:

  • 24 Squats
  • 24 Push Ups
  • 24 Walking Lunges
  • 400m Run

 

Hero_EddieLoredo_th.jpg

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

 

 

 

 

 

27 June 2014

REMINDER:   Just a reminder that we will be running the Hero WOD “LOREDO” on Saturday, 28 June at CrossFit Kingstowne in support of Jen Loredo and her family and the memory of her husband Eddie.  We will start at 10 a.m. and run until the last person completes the workout below. No need to RSVP, just show up and show your support. We will be raising funds in support of the Fisher House an organization very dear to Jen and her family. Below is a link to the donation page tomorrow for anyone who would like to show their support by making a donation and/or cannot attend the event on Saturday. We will be cancelling classes at CF Liberation on the 28th so that we can all come together as a family at CrossFit Kingstowne and honor Eddie’s memory and the many other brave servicemen and women we have lost, as well as pay our respects to the families who have survived them and continue to carry on their loving memories. I hope to see all of our CFL/CFK family out at CFK and welcome any friends of CFL/CFK in the CrossFit community who would like to come out and complete “Loredo” on Saturday, June 28th with us.  Fundraising Page Link:  http://www.teamfisherhouse.org/goto/loredohero

 

STRENGTH: 

Deadlift

5/5/5/5+ @ 65/75/85/85%

 

WOD: 

AMRAP: 10 Minutes

  • 3 Push Jerk (A: 155/105; Rx: 135/95; S: 115/75)
  • 6 TTB
  • 9 Squat Thrusts

 

CORE:  

40 Inch Worms

 

 

 

26 June 2014

 

WOD: 

3 RFT:

  • 200m Farmers Carry (A: 65-60/45; Rx: 45/25; S: 35/20)
  • 25 KB Swings (A:  70/53; Rx:  53/35)
  • 30 Box Jumps (24/20)

 

CORE:

2 Minute Boat Pose Hold

 

MOBILITY: 

Ankle and Hip

 

 

25 June 2014

STRENGTH: 

Back Squat

5/5/5/5+ @ 65/75/85/85%

 

WOD: 

AMRAP:  12 Minutes

  • 10 Pistols
  • 20 OH Med Ball Sit Ups
  • 30 Double Unders

 

 

CORE:  

30 Pendulums