25 October 2014


Saturday Free Intro Class: 

CrossFit Liberation:  12:00 p.m.

CrossFit Kingstowne:  11:30 a.m.


WARRIOR (0900 @ CFK Only):

3 RFT:

  • 9 Muscle Ups
  • 27 Wall Balls (20/14)
  • 20 TTB
  • 14 DL (225/155)

Kassi Schroeder was the owner of Lat 45 CrossFit in Salmon, Idaho, mother to two young daughters and wife of David Schroeder – a member of the Invictus online community. Kassi was diagnosed with AML (a type of leukemia) on October 18, 2013 and passed to Heaven September 27, 2014, at just 27 years old. For 11 months she endured endless, pain, nausea, exams, biopsies, scans, extremely toxic chemo treatment, 2 bone marrow transplants, and 8 months confined within the walls of a hospital cancer ward far from home and her beloved daughters. Although she suffered tremendously, her strength, courage, character, faith, beauty and love endured to the end. Unknown to anyone but herself, weeks before her passing, she created a family photo, and on it she placed the words, ”Life is Beautiful”, a message to the loved ones she leaves behind.


WOD (0930 @ CFL; 1030 @ CFK):

“Partner KB Mile”

  • Run 400m w/KB (53/35)
  • 50 KB Swings
  • Run 400m w/KB
  • 50 KB Snatches (25 each arm)
  • Run 400m  w/KB
  • 50 Goblet Squats
  • Run 400m w/KB
  • 50 KB Twists w/Partner



Med Ball Plank Hold (2 Minutes)