10 October 2014

Posted by & filed under .

ANNOUNCEMENT: 

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.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

STRENGTH: 

Pause Back Squat

5/5/5/5/5 @ 65%

 

WOD: 

EMOTM:  21 Minutes

Minute 1:  10 KB Swings (A:  12 Swings; S:  8 Swings) (A:  70/53; Rx: 53/35; S: 35/24)

Minute 2:  10 DB Box Step Ups (A: 12 Steps ; S: 8 Step) (A: 65/45; Rx: 45/25; S: 35/15)

Minute 3:  10 Calorie Row

Repeat 7 more times.

 

CORE:  

50 KB Halos (25 Each Side)