25 November 2014

THANKSGIVING SCHEDULE: 

Wednesday, 26 November, 2014:

  • CrossFit Liberation:  WOD (5:00 a.m., 6:00 a.m., 10:30 a.m., and 5:00 p.m.)

Thursday, 27 November, 2014:

  • CrossFit Kingstowne:  Open Gym  (9:00 a.m. to 11:00 a.m.)
  • CrossFit Liberation:  Closed

Friday, 28 November, 2014:

  • CrossFit Kingstowne:  Open Gym (10:00 a.m. to 12:00 p.m.)
  • CrossFit Liberation:  WOD (10:30 a.m. to 11:30 a.m.)

 

SKILL/MOBILITY:

Athletes Choice:  Post WOD – Pick a Skill and Work On It!

Mobility:

  • Couch Mobilization
  • Reverse Ballerina

 

WOD:

AMRAP:  5 Minutes

  • 5 Ring Dips
  • 10 Jumping Lunges

Rest 1 Minute

AMRAP:  5 Minutes

  • 3 TTB
  • 6 Push Ups
  • 9 Four-Count Flutter Kicks

Rest 2 Minutes

AMRAP:  5 Minutes

Max Wall Balls (20/14)

 

CORE:

40 Plank Up/Downs

 

 

 

MATERNITY LEAVE:  

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.