11 November 2013

Happy Veteran’s Day: 

CrossFit Liberation and CrossFit Kingstowne will be operating on limited schedules due to the holiday and some deliveries we are expecting.  Please see class schedule for tomorrow below or check the schedule on the website(s).   Regular schedule for both locations will commence on Tuesday.

CrossFit Liberation:

  • 5:00 p.m.
  • 6:00 p.m.
  • 7:00 p.m.
  • 8:00 p.m.

CrossFit Kingstowne:  

  • 9:00 a.m.
  • 4:30 p.m.



We will be hosting the WOD for Warriors to honor our Veterans.  You can go to the site below to sign up to participate, as well as make a donation and order a t-shirt.




AMRAP:  9 Minutes 

  • 100-meter sprint
  • 11 sit-ups
  • 11 air squats
  • 100-meter sprint
  • 22 sit-ups
  • 22 air squats
  • 100-meter sprint
  • 33 sit-ups
  • 33 air squats


Add 11 reps to the sit-ups and air squats for each additional round, then…

2-minute rest and reflection

 AMRAP:  9 Minutes

  • 100-meter sprint
  • 11 pushups
  • 11 box jumps (RX 24”/20”)
  • 100-meter sprint
  • 22 pushups
  • 22 box jumps (RX 24”/20”)
  • 100-meter sprint
  • 33 pushups
  • 33 box jumps (RX 24”/20”)

Add 11 to the pushups and box jumps for each round


On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

 At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

 The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.

 The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

 The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.



Six 45-second Wall Sits