6 September 2014

BRING A FRIEND DAY:  We will be hosting another “Bring a Friend’ day on Tuesday, 9 September.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.



CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12 p.m.


WARRIOR (0900 @ CFK Only): 

“Linda”…a.k.a 3 Bars of Death


  • Deadlift:  1 1/2 Body Weight
  • Bench Press:  Body Weight
  • Clean:  3/4 Body Weight


“Flight Simulator”

Double Unders (20 Minute Time Cap)


Must compete each set before moving on, if set is broken, must start at the beginning of the set.


WOD (0930 @ CFL; 1030 @ CFK): 


4 RFT:

  • 500m Row
  • 50 DUs
  • 10 Pistols



Tabata:  Russian Kettlebell Swings