16 December 2013

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REMINDER:  CFL Anniversary/CFK Grand Opening Throwdown and Holiday Celebration will be this Saturday, 21 December.  We will run a throwdown at CrossFit Kingstowne (CFK) during the day from 10 a.m. to 1 p.m., and holiday celebration in the evening starting at 8:00 p.m. at CrossFit Kingstowne.  The throwdown will be a team WOD comprised of members from both gyms.  We hope everyone can join us for the fun on Saturday and to help us celebrate three wonderful years of operation at CrossFit Liberation and our Grand Opening of our sister gym CrossFit Kingstowne.

 

STRENGTH: 

Sumo Deadlift

5-5-5-5 @ 70-75-75-85%

 

WOD: 

TABATA TRIO:

PUSH PRESS (Rx:  95/65; S:  75/55)

SIT UPS

HANG CLEANS  (Rx:  95/65; S:  75/55)

 

CORE:  

8 Hand Stand Holds

(A:  30 sec; Rx: 20 sec.; S: 15 sec)