9 October 2014


We will be launching a 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session at CrossFit Liberation on Wednesday, 15 October at 7 p.m. (this will be in place of the regular 7 p.m. class) and at CrossFit Kingstowne on Wednesday, 15 October at 7:30 p.m.   The information session will provide you will all the rules and guidelines for challenge participation.  The CFL/CFK  PNL Challenge is a 4-week challenge designed to help give you the tools to establish a healthier life style.   This is not a diet, but rather a path to helping you identify and implement better eating habits and as a result improve your overall well being with the added benefit of enhancing performance in the gym.   However, the challenge does not just focus solely on nutrition, but also encourages better sleep and recovery habits, stress reduction as well as healthy supplementation.   We often have members who are looking to make positive changes in their lives, but are at a loss as to where to start.  The challenge is designed to help you get started and give you the tools to assess and identify areas in your life that may need improvement, while at the same time holding each other accountable in a fun and friendly competition.   We have had so many great success stories over the years with each challenge we have completed.  So if you have been struggling with how to achieve your goals not just in the gym but in your daily lives…I encourage you to sign up and take the first step!   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.






Review Toes To Bar (Strict, Kip)

Tabata:  TTB



AMRAP:  12 Minutes

  • 5 Power Cleans (A:  155/105; Rx:  135/95; S: 115/75)
  • 10 Wall Balls (20/14)
  • 100 Sprint



40 BB Landmines (65/45)