13 November 2014



Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.



EMOTM:  6 Minutes

E:  Calorie Row (A: 15; Rx: 10; S: 5)

O:  Double Unders (A: 25; Rx: 20; S: 15 or 75 Singles)



  • 200m Run
  • 10 Strict Press
  • 400m Run
  • 10 Push Press
  • 800m Run
  • 10 Push Jerk
  • Run 1 Mile
  • 10 Ground to Overhead

(A:  115/75; Rx: 95/65; S: 75/55)



50 DB Side Planking Lateral Raises (A: 25/15; Rx: 20/10; S: Arm Raises)