1 December 2014


Monday, 1 December:  

Our Cyber Monday CFL/CFK Special ends Monday.  Purchase a $100 Gift Card, redeemable for one month of unlimited monthly CrossFit + Group Foundations ($300 Value).  This offer can be purchased as a gift for new members to CFL and CFK only and excludes private foundations.   What better way to show someone you care than giving the gift of fitness!  Gift Cards can be purchased in person or via phone at 703-408-7887.

Tuesday, 2 December: 

Join us at CFK on Tuesday evening when our very own Alice McGuin and Shannon Quante will be hosting a joint Stella and Dot Jewelry and Rodan and Fields Skin Care Trunk Show.  They will be setting up tables during the evening classes, starting at 4:30 p.m. and staying through the evening classes.  So be sure to stop by and check out their products before or after you arrive at the gym.  Its a great way to knock out the remainder of your Christmas list with some fabulous jewelry and facial products for your loved ones!



Clean Pulls

3 x 3 (Rx:  85-90%; A:  100-110%)

Clean and Jerk

2/2/1/1 @ 70/75/80/85%



AMRAP:  12 Minutes

  • 500m Row
  • 3 Rope Climbs (S:  2 Rope Walks for each Rope Climb)
  • 20 Box Jumps (24/20)
  • 20 Burpees

Remaining Time:

Max Hang Cleans (A:  135/95; Rx: 115/75; S: 95/65)

Score is total # of Hang Cleans



3 Minute Boat Pose Hold (S:  Knee Bend)



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.