20 September 2014


10 a.m.:  We  will be hosting Atom’s Memorial WOD at CF Kingstowne during open gym for anyone that would like to join us.


3 p.m.:  I will be we hosting the Annual CFL/CFK Ladies Clothing Exchange at my house beginning at 3 p.m.  During the gathering, Alice M. will be hosting a Stella and Dot Party and Shannon Q. will host a Rodan and Fields Party.    We welcome you to bring any gently used, but unwanted clothing for exchange.  Anything not snagged will then be donated to charity.  Even if you do not have anything to bring, we welcome you to come by, check out all the great products that Alice and Shannon are bringing and get to know some of your fellow CFL/CFK ladies a bit better.


WARRIOR (0900 @ CFK Only):

5 Rounds For Time:

  • 3 Rope Climbs
  • 5 Squat Cleans (185/125)
  • 7 TTB
  • 9 Box Jumps (30/24)
  • 400m Run w/SB




WOD (0930 @ CFL; 1030 @ CFK):

Partner Relay: 

Partner 1 Completes Ladder

  • 50 DUs (200 Singles)
  • 40 Goblet Squats (53/35)
  • 30 KB Swings (53/35)
  • 20 Box Jumps (24/20)
  • 10 DL (A:  275/185; Rx: 225/155; S: 185/135)

Once complete tag partner 2 who completes ladder in reverse.

Mile Relay:

Upon completion, both partners complete a 1 mile relay (Partner 1 Runs 400m, then tags Partners 2 to complete 400m, until they complete 1 mile).


150 Ab Mat Sit Ups


Free Intro Class: 

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.