21 December 2013

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REMINDER:  CFL Anniversary/CFK Grand Opening Throwdown and Holiday Celebration is tomorrow, Saturday, 21 December! We will run a throwdown at CrossFit Kingstowne (CFK) during the day from 10 a.m. to 12 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  (and…scaling is always an option).  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.  Family, friends, and kids are welcome!  Please note that the 0930 WOD will be cancelled at CrossFit Liberation on Saturday due to the throw down  (with the exception of the kids/teens class and free intro class).

 

PARTNER WOD:

FILTHY GRACE

“Filthy Fifty meets Grace”

For time:

  • 50 Box jump (24/20)
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (53/35)
  • 50 Walking Lunges
  • 50 Knees to elbows (KTE)
  • 50 Push press (45/33)
  • 50 Supermans
  • 50 Wall Balls (20/14)
  • 50 Burpees
  • 50 Double unders

Then…

GRACE:

30 Clean & Jerks For Time (135/95)

  • Teams of Two, One Partner Moves at a Time…Heats will start at 1000.
  • The Free Intro Class will move to 1200 on Saturday at CFK.