28 October 2014

ANNOUNCEMENT AND  SCHEDULE CHANGE AT CROSSFIT LIBERATION:  Dear CFL Family, in anticipation of the holidays and my upcoming maternity leave, we will be temporarily suspending Open Gym at CrossFit Liberation on Sundays from 10 a.m. to 11 a.m., as well as the Free Intro Class on Sundays.  This change will take effect on 1 November 2014.  Please note that this will only be a temporary suspension through the New Year.  In the meantime, we encourage you to utilize open gym at CrossFit Kingstowne every Sunday from 10 a.m. to 12 p.m.  In fact, many of our CFL family already regularly attend open gym at CFK.  In addition, since we will be temporarily canceling the free intro class on Sundays, we will now offer two additional free intro class times on Tuesday and Thursday evenings at 7:30 p.m. We encourage you to bring a friend in during the week to try out a class with you at CrossFit Liberation.  We will still offer the free intro class on Saturdays at 12 p.m.   If you have any questions regarding this temporary change of schedule, please contact me at carrie@crossfitliberation.com.

 

SKILL:

Turkish Get Ups

 

WOD:

EMOTM:  5 Minutes

Complete 5 BB Complex (A:  115/75; Rx: 95/65; S: 75/55)

1 BB Complex:

  • 1 DL
  • 1 Hang Clean
  • 1 Front Squat
  • 1 Shoulder to Overhead (STO)

Rest 2 Minutes:

EMOTM: 5 Minutes

Complete 3 BB Complex (A:  135/95; Rx;  115/75; S:  95/65)

Rest 2 Minutes

EMOTM:  5 Minutes

Complete 1 BB Complex (A:  155/105; Rx:  135/95; S:  115/75)

 

 

CORE:

Turkish Get Ups

(A:  20; Rx: 16; S: 12)