6 September 2014

Posted by & filed under .

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.

 

SATURDAY FREE INTRO CLASSES: 

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12 p.m.

 

WARRIOR (0900 @ CFK Only): 

“Linda”…a.k.a 3 Bars of Death

10-9-8-7-6-5-4-3-2-1:

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

Then…(optional)

“Flight Simulator”

Double Unders (20 Minute Time Cap)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

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

 


WOD (0930 @ CFL; 1030 @ CFK): 

WOD:

4 RFT:

  • 500m Row
  • 50 DUs
  • 10 Pistols

 

CORE: 

Tabata:  Russian Kettlebell Swings