10 December 2013

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REMINDER OF OUR INCLEMENT WEATHER POLICY:

In the case of inclement weather, CrossFit Liberation and CrossFit Kingstowne, will follow the schedules outlined by the Office of Personnel Management (OPM).  If U.S. Government offices are closed or on a scheduled delay due to inclement weather, then CFL and CFK will not open for early a.m. classes to ensure the safety of our coaches and members.  Please check back for the 10:30 class.  All evening classes will run as scheduled. If the Government is open tomorrow then the 6 a.m. class at CFL will run as scheduled.  You can check the status http://www.opm.gov.

 

STRENGTH: 

JERK

5 x 3 @ 80%

WOD:  

4 ROUNDS:

  • 400 METER RUN (or Row)
  • 8 FRONT SQUATS (A: 185/125; RX: 155/105; S1: 135/95, S2: 115/75)

CORE:  

Boat Pose with 50 Toe Taps