3 March 2014


So it looks like the snow is going to continue to fall the rest of the afternoon,  and roads conditions are only likely to get worse as temps continue to drop (wind chill -2). As I mentioned yesterday, we will still offer an open gym/make-up for 14.1 today at CrossFit Kingstowne from 1 p.m. to 4 p.m. for anyone from either gym who needs to finish 14.1 or just wants to come in and get out of the house. Please don’t come in if you are not comfortable driving or don’t have a proper car.  To ensure the safety of our coaches and members, we will cancel evening classes at both locations with the exception of open gym at CFK from 1 p.m. to 4 p.m.  Please drive safely and stay warm.  For those looking to start Group Foundations at CrossFit Liberation tonight at 8 p.m. or currently enrolled in Foundations, please come in on Wednesday, 5 March, at 8 p.m., even if this is your first time.   The Tuesday Foundations class at CrossFit Kingstowne will run as scheduled tomorrow.


We follow the Office of Personnel Management (OPM) Closure scheduled during inclement weather.  If the Federal Government is on a 2-hour delay then all early a.m. classes will be cancelled (0500, 0600, 0700).  If  the Federal Government is closed then all a.m. classes will be cancelled to include the 0900 and 1030 class.  We would encourage you to check back later in the day on the status of the evening classes.  If road conditions are poor then the evening classes would likely be cancelled, but we will make that call by early afternoon.  To check the status of OPM go to www.opm.gov.



Front Rack Lunges 5×10


3 Rounds:

  • 200m DB Farmers Carry (Rx:  65-60/35; S: 45/25)
  • 20 DB Floor Press
  • 20 T2B



60 KB Figures 8s