27 February 2014

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REMINDERS:  

 

CFL/CFK Nutrition Challenge Info Session:

 

The info session is tonight (Thursday, 27 February) at 7:30 p.m. at CrossFit Liberation in lieu of the 7:30 p.m. class.  This is open to all CFL/CFK members interested in participating in the challenge and have questions.   The challenge kicks off this Sunday, 2 March!

 

ITS NOT TOO LATE TO SIGN UP: 

 

CrossFit Games Open:

Register at games.crossfit.com before 8 p.m. EST tomorrow!

 

CFL/CFK Team Throwdown (Saturday, 1 March from 9:30 a.m. to 2:00 p.m.):  

Sign up via google docs spreadsheet  

 

CFL/CFK Nutrition Challenge (Sunday, 2 March through Saturday, 11 April):  

Sign up via google docs spreadsheet  

 

 

WOD: 

Partner WOD:

Row 2000 as a Team (Switch every 500m)

  • Partner 1 Row 500 m/Partner 2 Max KB Swings (53/35)
  • Partner 1 Max KB Swings/Partner 2 Row 500m
  • Partner 1 Row 500m/Partner 2 Max Box Jumps (24/20)
  • Partner 1 Max Box Jumps/Partner 2 Row 500m

 

CORE:  

30 TTB