13 October 2014

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COLUMBUS DAY HOLIDAY SCHEDULE:  Reminder, 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 an optional 10 a.m. class.  All other classes will be canceled.

 

REMINDER:   PERFORMANCE-NUTRITION-LIFESTYLE CHALLENGE SIGN UP:  

We will be launching our 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 on Wednesday, 15 October at 7 p.m. at Max Muscle Springfield (7000 Brookfield Plaza, Springfield, VA 22150).   The information session will provide you with all the rules and guidelines for challenge participation as well as serve as the initial weigh in and measurements.   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  

 

COLUMBUS DAY WOD: 

“ABBATE”

For Time:

  • Run 1 Mile
  • 21 Clean and Jerks (155/105)
  • Run 800m
  • 21 Clean and Jerks (155/105)
  • Run 1 Mile

 

CORE: 

Tabata Sit Ups