29 November 2014


  • CrossFit Kingstowne:  11:30 a.m. to 12:30 p.m.
  • CrossFit Liberation:  12:00 p.m. to 1:00 p.m.



“100s” 2011 Regionals WOD

  • 100 Pull Ups
  • 100 KB Swings
  • 100 DUs
  • 100 OH Squats (95/65)

Time Cap:  25 Minutes


WOD (0930 @ CFL; 1030 @ CFK): 


Front Squat 3 x 3 @ 75%




  • Front Squat (A: 135/95; Rx: 95/65)
  • KB Swings (53/35)
  • Push Ups
  • Lunges



Ring Push Ups (A: 45; Rx: 30; S: 20)



Baby Kiwi’s due date was 26 November, but looks like she has decided to camp out for a bit.   I am scheduled for an induction on Wednesday, 3 December, but she could decide to arrive at any time between now and then.  I am planning on  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 or later 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 effective upon the start of maternity leave.  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.