Atom’s Dose

FGB6 Charity


Athletes, This September 17th will mark the day for “Fight Gone Bad 6” world-wide charity event. This is the first time our gym will be able to participate since we opened our doors. This is pretty much the biggest event that the CrossFit community holds aside from the annual CrossFit games. Check out this website: This is our opportunity to make a difference by generating funds and support for the Special Operations Warrior Foundation and for CrossFit Kids (As well as others). There were gyms throughout the world last year that were able to raise over $30,000! With the time we have until the big event, I encourage you to hold your fundraisers with your friends and/or co-workers (Be creative!) and we will hold the gym’s on the big day with a party afterwards  (Details of the big day coming soon). Some personal fundraising … Read More

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9-11 Throwdown charity WOD


Athletes, I’m sure we all remember 9-11-2001…it was a time that we all felt safe and secure as Americans, after all we led every market and every thing in the world right? Wrong. While we as Americans strived to be the best we missed out on one thing, humility. Taking pride in being the best at ANYTHING will immediately lead to your downfall…One of the 7 deadly sins is self-pride.   But here’s the thing, when 9-11 happened I personally don’t remember us being obnoxious about that (Being the best), we just WERE the best. We are a nation of free spirits, free thinkers, scientists, philosophers, whole hearts, patriots, veterans, friends, comrades, brothers and lovers.   But just simply BEING, and being WELL in a great country, can sometimes anger and agitate the outside world.   When those towers fell … Read More

31 Heroes This Weekend!


Athletes,   On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.   We will be performing this memorial WOD here, At CrossFit Liberation, on Sep. 3rd from 12-2pm (Gym will open at 11am for prep and warm-up). Many of us will be paying tribute to these fallen warriors by wearing our military fatigues and body armor while performing this already incredibly challenging WOD.   The WOD: “31Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is … Read More

July 16th “OVER 100 !” Party/Challenge

Over 100 Celebration and Challenge

Athletes, The day finally came for our gym a couple of weeks ago…we passed the 100 members milestone 6 months ahead of plans. We had hoped for 100+ within a year but 6 months is TRULY AMAZING! It is all thanks to all of you and the tight-knit community you have formed here at CrossFit Liberation. Community is what its all about, and we have a great one going on here. The progression from many of you in just 6 months is very inspiring. Those of you that have stuck it out, pushed everyday, and remained dedicated are PROOF that CrossFit works. To celebrate we will be hosting a celebration party and challenge Saturday, July 16th, from 5:30-8:30pm. We encourage all of you to come and see some of our more veteran members face a 2-WOD challenge. Especially for our … Read More

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July 4th Parade and WOD

Athletes, This Monday the 4th of July our local community hosts an amazing parade in support of our local Military, Police, Firefighters, etc. The parade runs from 11am-1pm and all of the local businesses will be offering specials and giveaways! We will be hosting WOD’s at 10am, 11am and 12pm. We will be doing our gym’s WOD, “Liberation” (There will be no running this time though) all day running heats as needed. There will be a huge amount of people at the town center on the 4th, please come out and support your gym by showing them what CrossFit is all about! We recommend you try to get here early so you can find parking in the back lot (last year there was 3000 people here!!) See you then, come enjoy your afternoon with us. Coach

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Olympic Lifting Seminar

Hey athletes, I know it’s been a while… Lots of great things have been happening at the gym lately and it is a lot to keep up with but we are loving every minute of it! Our new Coach Suzy has been busting her butt for the gym and Carrie, Kerri and I are very happy to have as part of our CFL team. The “Warrior Program” and “Heavy Lifters” are up and running and have been excellent so far with even better stuff to come in these specialty programs. There are a ton of new faces in the gym, as you veterans may have noticed, please be sure to welcome them and make them feel like part of the family as you usually do.We are also slowly trying to procure more equipment for you all too so no training … Read More

Heavy Lifters Club

Heavy Lifters Club

This weekend we will be starting our new private lifting club, the “Heavy Lifters”. (Saturday, May 21st, at 12:00-2:00pm)   Membership into this organization is a testament to your dedication to becoming the best, the fastest, and the strongest that you can be. Each weekend class will run for 2 hours, where we will fine-tune your powerlifting and olympic lifting technique to razor-sharp precision. It will be an amazing learning experience for all of us, myself included. We will all train together utilizing various tactics difficult to employ during the regularly scheduled 1 hour WODs. Education will always be paramount, but some intensly-aggressive WODs will definitely be there too. Through this club (Along with the Sunday “Warrior Program”), the CFL competition team will be spawned for next year’s CF games, SuperFit, and other CF challenges throughout our area. If this … Read More


A Week Of Couplets

Atom Demos the Hammer Swing

A couplet – A WOD that groups only two exercises and/or endurance modalities together in any rep/time scheme. Example – “FRAN” For Time: 21 – 15 – 9 of Thrusters (95/65) and Pull-Ups There is real beauty in a couplet. I find that focus in one’s self mentally and in one’s form can be achieved with more ease. You always know what is coming next without having to look back at the whiteboard. Couplets provide a real opportunity to get in your own head and work on your Stamina (mental endurance) at a higher level. A CrossFitter once wrote a comment about “FRAN” that went something like, “There are 45 reps of each exercise in Fran…that’s 45 chances given to you to re-invent yourself”. This entire week will be doing Couplets in various forms and reps schemes here in the … Read More

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