18 October 2014

We are 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!

 

SATURDAY FREE INTRO CLASSES:

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR (0900 @ CFK Only):

5 RFT:

  • 10 Back Squats (185/125)
  • 15 GHD Sit Ups
  • 2 Rope Climbs (A:  Legless)
  • 400m Sandbag Run

 

WOD (0930 @ CFL; 1030 @ CFK): 

SKILL WOD:  

Tabata Row + Tabata Hollow Rock Hold

 

WOD:

  • 1000m Row
  • 20 Pull Ups
  • 30 Jumping Squats

Then…Max Double Unders with time remaining.

Time Cap:  10 Minutes  

 

CORE:

50 Planking Ring Crunches