25 February 2014

IT’S NOT TOO LATE TO SIGN UP!…

 

CFL/CFK Team Throwdown:  

 

This Saturday, 1 March, we will be hosting our first CFL/CFK Team Throwdown from 9:30 a.m. to 2 p.m.  If you want to participate, please sign your team up via google docs spreadsheet sent via email and on FB.  If you don’t have a partner, but want to participate, sign up and we will find you someone as we already have a few people looking for partners.   Teams can be FF, MM, or MF and we will have Scaled and Rx options.   This is meant to be a fun, friendly throw down to get to know our growing family even better.

 

CrossFit Games Open Season:  

 

The open starts this Thursday, 27 February with the announcement of WOD 1.  The open is five weeks of fun and we will be doing the Open WODs as the Workout of the Day every Friday for the next five weeks with a make-up option on Sundays.  So we encourage everyone to sign up for the open via games.crossfit.com.  Its only $20 and its a great way to set performance goals for yourself for the year.  Plus, the energy in the gym when everyone participates is beyond awesome!  So please join in on the fun.   Be sure to select either CrossFit Kingstowne or CrossFit Liberation as your affiliate/team.  If you have any questions about the open, go to games.crossfit.com or talk to a coach!

 

WOD: 

 

FOR TIME :

  • 30 SQUAT CLEANS (A: 155/105; Rx: 135/95; S: 115/75; S2: 95/65)
  • EMOT 2 MIN:  3 BAR HOP BURPEES

 

CORE:  

 

100 Sit Ups

 

MOBILITY:   

 

Wrist Flexibility

 

 

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