5 December 2014

Baby Kiwi is here!!!  Congratulations to Carrie & Ruben on the birth of their beautiful daughter Luciana Annabelle Satterlee Pocai!!  Baby “Lucy” arrived Wed Dec 4th at 4:16pm weighing 6lbs 15oz!!  Please join us in welcoming the newest member to our CFL and CFK family!!



Pause Front Squats – 3 Second Hold at bottom:

5×3 @65-70%

*Athletes work at own pace



Cash in: 20 barbell lunges


Then 3 RFT (2 Scaled):


  • 15 medball cleans
  • 20 wallball situps
  • 25 wallballs

Cash out: 400 m Run with wall ball (20/14)



2 min wall sits




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.