26 February 2014



Just a reminder that we follow the Federal Government’s Opening/Closure status in the event of inclement weather. Please check the Office of Personnel Management (www.opm.gov) website prior to coming in whenever there is the potential for bad weather.  If the Government is closed or operating on a two-hour delay, then the early a.m. classes will be cancelled. If it is open, the classes will run as scheduled.  This is to ensure the safety of our members and coaches.



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 up your team via the google docs spreadsheet sent via email/or on FB.  If you don’t have a partner, but want to participate, sign up and we will help assign a partner. 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.


CrossFit Games Open Season:  


The open starts this Thursday, 27 February with the announcement of WOD 1.  The open is five weeks 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.   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!



Muscle Snatch

10 x 5 (45/33)

A:  5-5-3-3-2-2 @ 45%-45%-55%-55%-65%-65%



AMRAP: 15 Minutes

  • 5 Chest-to-Bar Pull Ups (A:  Muscle Ups; S:  Pull Ups)
  • 10 Ring Push Ups
  • 15 Air Squats (A:  Pistols)



  • 30 Bicycle Crunches
  • 20 KTE