11 October 2014

COLUMBUS DAY HOLIDAY SCHEDULE:  On Monday we will offer an abbreviated class schedule due to the holiday.  At CrossFit Liberation, we will run the 10:30 a.m. class only, at CrossFit Kingstowne we will run the 9 a.m. class as well as offer a 10 a.m. class.  All other classes will be canceled.

 

SATURDAY FREE INTRO CLASS: 

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12 p.m.

 

WARRIOR (0900 @ CFK Only): 

“Holleyman”

30 RFT:

  • 5 Wall Balls (20/14)
  • 3 HSPU
  • 1 Power Clean (Rx: 225/155: S: 185/125; S2: 135/95)

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

Partner Fran:

  • Run 400m
  • 100 Thrusters (95/65)
  • 100 Pull Ups
  • Run 400m

 

CORE:  

Partner Leg Toss (30 each partner)