WODs

5 March 2015

INCLEMENT WEATHER POLICY: 

In the event of inclement weather we will follow the U.S. Government Office of Personnel Management (OPM) closure schedule.   In the event of a Government closure classes will be canceled.  If there is a two hour delay the the morning classes will be canceled only.   Be sure to check the Facebook page and website for any changes.  Prior to coming to classes, check OPM’s website for their opening/closure status www.opm.gov.

 

SKILL:

AMRAP: 5 Minutes

6 KB Swings (Russian)

10 Air Squats

* Add 2 Air Squats to each Round

 

WOD: 

21-15-9

Power Clean (A:  155/105;

Box Jumps (24/20)

 

CORE: 

2 Minute Boat Pose Hold

3 x 1 Minute Flutter Kicks

 

4 March 2015

SKILL: 

Partner 2k Row

(Partners switch every 500m)

 

WOD: 

For Time (Time Cap: 15 Minutes)

40 Snatch Punishers (A: 115/75; Rx: 95/65; S1: 75/55; S2:  45/35)

1 Snatch Punisher = Power Snatch, OH Squat, OH Forward Lunge Right, OH Forward Lunge Left.

 

CORE:

40 Hollow Rocks

 

3 March 2015

CrossFit Kingstowne: 

 

SKILL/STRENGTH: 

Max Rep Push Press: 3 x 1 Minute (45/33)

 

WOD: 

For Time:

  • 75 DUs
  • 20 Pull Ups
  • 75 DUs
  • 30 Pull Ups
  • 75 DUs
  • 40 Pull Ups

 

CORE: 

60 Oblique Twists w/Band

 

2 March 2015

INCLEMENT WEATHER POLICY:  the Government is on a two hour delay, per our inclement weather policy all mornig classes are canceled to include 6 am, 7 am and 9:30 am classes.  All evening classes will run as scheduled.  But check back on the website and Facebook for any changes or updates.  Be safe out there everyone!

 

REMINDER:  NEW SCHEDULE STARTS THIS WEEK! 

The new classes will commence this week.  Below are the classes and day/times we are adding.  We will also be pushing back the start time of our 9:00 a.m. class to 9:30 a.m. starting tomorrow (Monday).

6:00 a.m.:  Tuesday and Thursday

9:30 a.m.:  Monday, Tuesday, Wednesday, Thursday and Friday

11:30 a.m.:  Saturday

 

CF GAMES OPEN SCORE SUBMITTAL: 

This is a reminder to all members participating in the open to please submit your scores prior to the deadline tomorrow at 8 p.m.  Also please be sure to ensure your scores were entered correctly and/or have not been rejected.  If there was an error, you will need to re-enter your score that is reflected on your score sheet.

 

 

CrossFit Kingstowne:  

WOD:  

EMOTM: 15 Minutes

Minute 1:  10 Deadlifts (A:  155/105; Rx: 135/95; S: 115/75)

Minute 2:  8 Bar Facing Burpees

Minute 3:  20 Sit Ups

Repeat for 5 cycles

 

CORE:

3 x 30 second Handstand Hold

 

MOBILITY:

  • Hamstring Smash
  • Lying Groin Stretch

 

CrossFit Liberation: 

No classes scheduled

1 March 2015

CrossFit Kingstowne: 

Heavy Lifters Club:  8:30 a.m. to 10:00 a.m.

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

28 February 2015

CROSSFIT KINGSTOWNE: 

The CFK CrossFit Games Open Internal Throwdown kicks off Saturday at 9 a.m. and will run until 11:30 a.m.  For the next five weeks the throw down will be in place of our regular classes on Saturday.  We will runs heats until everyone is through the workout.  Attached is a breakdown of the teams.  Each team will have a coach as their lead.  Each individuals WOD score will be added together for a combined team score.  Ideally we would like all the team members to participate in the throw down each Saturday, but it is not mandatory.  We will also run the open workouts on Fridays or again during open gym on Sunday if a team member is unable to attend on Saturday.  Teams can also earn bonus points for best team name, spirit points, etc.  For the first Saturday we are going to run an open heat format, as members arrive you will be placed in heats and partnered up by division.  We welcome all members to come down on Saturday even if you are not participating in the workout to cheer on your fellow members and teams, or to help with the throw down.  To view the team breakdowns:  https://docs.google.com/spreadsheets/d/1qHbL5dntzSP7vYKcRdGIWdmmkNTu1go9huIcT0XoaYs/edit?usp=sharing

FREE INTRO CLASS:

Please join us at 11:30 a.m. for a free intro class.

CROSSFIT LIBERATION:

CrossFit Liberation will be holding an Equipment Sale open to the public at 3 p.m.  No entrance prior to 3 p.m.   No classes today.

 

 

27 February 2015

CROSSFIT LIBERATION: 

Tomorrow is bittersweet as we prepare to close the doors to CrossFit Liberation at our Lorton location.  Its been five years and some of the best memories of my life.  Tomorrow is going to be a day filled with so many mixed emotions for me, as I suspect it will be for my wonderful coaches and many of our current and former members.  I have so many things I want to say and share with you all, but I will save that for tomorrow or Saturday when I have processed things a bit better.  In the meantime, I welcome all of our members from CFL/CFK to join us tomorrow evening (Friday) at 6:30 p.m. for one last WOD at CrossFit Liberation.  The finale WOD will be our only class tomorrow at CFL (all other classes are canceled).  We hope to see you all there and afterwards we welcome you to join us over at Pane Vino for a final toast to a place that brought so many wonderful people together in pursuit of a healthier life.  Words will never truly express all that I am feeling, and I hope tomorrow I will be able to share with you how truly blessed I am to have each of you in my life.

The Finale WOD will be the “LIBERATOR”

  • 15 Thrusters (A:  135/95; Rx:  115/75; S: 95/65; S2: 75/55)
  • 1 Rope Climb (S:  2 Rope Walks)
  • Run 400m
  • 12 Thrusters
  • 15 Pull Ups
  • 500m Row
  • 9 Thrusters
  • 25 Push Ups (A:  Explosive Push Ups)
  • 25 V-Ups
  • 6 Thrusters
  • 30 Jumping Lunges
  • 50 DUs (S: 150 Singles)
  • 3 Thrusters
  • 20 Wall Balls (20/14)
  • 400m Sandbag Run (MB Run)

 

 

CROSSFIT KINGSTOWNE: 

Tomorrow is also the start of the CF Games Open Season at CF Kingstowne.  All day long we will be running the first of five Open WODs (15.1) released tonight.  We will then offer it again on Saturday as part of our weekly Open Throwdown.  Tomorrow I will be releasing the internal throwdown teams.  On Saturday the throw down will start at 9:00 a.m.  and run until 11:30 a.m.  We will run heats on a first come, first serve basis.  I would encourage you to try and coordinate with your teams just to make things a bit more fun.  If you cannot complete the WOD on Saturday, you will have all day Friday to complete it and/or  at Open Gym on Sunday.  Your score will still count towards your teams overall score even if you cannot make it in on Saturday.  However, we are hoping for maximum participation on Saturday if you are free.  So my recommendation if you are able to make it on Saturday is to take Friday as a rest day and come in fresh on Saturday for some throw down fun.  If you have not yet signed up for the open, there is still time.  You will have until Monday to sign up.  The cost is $20 and you need to register at games.crossfit.com and select CF Kingstowne as your affiliate.  Then add your name to the Google Docs Spreadsheet so we can assign you to a team for the internal throw down.  You do not have to register on the games site to participate in the internal throw down, but we encourage you to do so as it will make the whole event that much more fun for everyone.

CrossFit Games Open WOD 15.1

15.1

AMRAP:  9 Minutes

  • 15 TTB (S:  Hanging Knee Raises)
  • 10 Deadlift (Rx:  115/75; Scaled/Masters:  85/55)
  • 5 Snatch (115/75)
  • Then…

15.1 A

Time Cap:  6 Minutes

1 RM Clean & Jerk

Both 15.1 and 15.1A must be completed within 15 minutes

 

 

26 February 2015

CFL FINALE WOD: 

CFL family and friends, we have set the finale WOD for this Friday evening (27 Feb) at 6:30 p.m.  We welcome you to come join us for one last “Liberator” WOD within CFL.  We will start the WOD at 6:30 p.m. and run heats until the last person finishes.  Afterwards, we invite you to join us over at Pane Vino for a final toast and to reflect on five years of wonderful memories at our first home.  If you are unable to make it in on Friday, we hope to see you on Saturday at CFK for our first of five throw downs for the CrossFit Games Open.

 

STRENGTH:

Back Squat:  Establish a  1 RM

Floor Press: Establish a 1 RM

 

WOD:

AMRAP:  10 Minutes

  • 20 DUs
  • 5 Hang Snatch (A: 135/95; Rx: 115/75; S: 95/65)
  • 7 Wall Balls (20/14)

 

CORE:

4 x 20 Seconds (Front Rack Hold @ BW)

 

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting there will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  We will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.

 

 

25 February 2015

 

STRENGTH: 

Power Clean:  Establish a 1 Rm

 

WOD: 

150 KB Swings (53/35)

 

CORE: 

60 Grasshoppers

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting there will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  This year we will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.

 

 

24 February 2015

 

SKILL: 

Ring Dips

EMOTM:  5 Minutes

A: 10; Rx: 7: S: 7 Box Dips

 

WOD: 

AMRAP:  9 Minutes

  • 8 Front Squats (A: 115/75; Rx: 95/65; S: 75/55)
  • 4 Box Jumps (24/20)

Rest 1 Minute

AMRAP: 5 Minutes

  • 8 Power Cleans (A: 115/75; Rx: 95/65; S: 75/55)
  • 4 Ring Rows

 

CORE:  

30 Atomic Sit Ups

 

 

CrossFit Games Open:

The 2015 games season is nearly upon us.  The CrossFit Games Open will commence on  26 February with the online release of WOD 1.  The Open is a series of 5 workouts released individually over a five week period.  Anyone can compete in the open and even more exciting their will now be a scaled option this year for each workout.  Individuals who sign up for the open via the CrossFit Games Website (games.crossfit.com) will be eligible to complete the WODs at CrossFit Kingstowne and submit their scores online.  For those participating in the open, each of your workouts will be judged and later validated online by CrossFit Kingstowne.  Workouts are released each week on Thursday evenings.   The workout will be the WOD every Friday after it is released the night prior with a make-up option on Saturday.  This year we will once again be keeping it fun and hosting a throw down on Saturdays for anyone competing in the open.  In place of our regular classes on Saturday we will run the open workouts in a throw down format.  This year we will also be dividing members into teams (once you have signed up).  Teams will be comprised of a mix of skill levels with Rx, Scaled and Masters level competitors.  Skill sets will be balanced across teams and each week a team will earn the most amount of points and the winning team for the WOD that week will receive some fun prizes.  This will be done within our gym to keep things fun, to foster some friendly competition and to allow members to get to know each other a bit better.  This is also a great opportunity for newer members to work with some of our more experienced members on skills you might want to work on.  Please Note:  To participate in the CFK throw down you are not required to sign up on the games website, anyone can participate, but we would encourage everyone to sign up on the games site as well as its a fun way to measure your performance.  Plus we will be doing the open workouts on Fridays and Saturdays regardless – so why not just sign up and see how you do.  And remember – each week you can opt in as either Rx or Scaled depending on the workout that is released and your comfort/skill level.  (e.g., week 1 you can do Rx, week 2, scaled, week 3 Rx, etc.)  If you have any questions or are not sure if you should sign up for the CrossFit Games Open and/or the CFK Games Throw down, please come talk to me or one of the coaches.  To participate in the open and in CFK’s Internal Team Throw down you will need to do the following:

 

1.  Register yourself on the CrossFit Games website.  The cost to register for the open is a flat fee of $20.  Once you register you will need to select CrossFit Kingstowne as your affiliate.  Once you select CrossFit Kingstowne, I can add you to the CrossFit Kingstowne Team or you can request to join.  To register, follow the link:  CROSSFIT GAMES SIGN UP.    

 

2.  Sign up for CFK’s internal throw down using our google docs spreadsheet (see link below).  Once we have everyone signed up we will be breaking everyone up into teams.  Teams will get together to choose a team name (the more creative the better – we will be awarding a prize for best team name).  Please note:  You do not have to sign up on the CrossFit Games website to participate in CFK’s internal throw down, you can just sign up using the link here, but again we hope everyone will choose to do both.  To sign up, follow this link.    CFK 2015 GAMES OPEN SIGN UP.

 

3.  Once the open starts, you will need to come in on either Friday or Saturday to complete the workout.  Your score will go to help your team and will be included in your team’s total score.  The team with the highest score each week will win.  The WODs are different each week and some play to different strengths so it will be interesting to see how things shake out.  Ideally if you are participating in the open you will join us for the throw down on Saturday as there is always a great energy in the gym on that day.  But don’t worry you can still get points for your team if you can only complete the WOD on Friday.   Once you complete the WOD, if you are registered on the games site in addition to the CFK throw down,  you will need to upload your score prior to the deadline on the games site and we will validate before the deadline.