6 December 2014

FREE INTRO CLASSES: 

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

 

WARRIOR PROGRAM (0900 @ CFK Only):

Regional event 6 from 2012 :

 

For time:

Three rounds of:

  • 7 Deadlifts (345 / 225 lbs)
  • 7 Muscle-ups

-Then-

 

Three rounds of:

  • 21 Wall ball shots (20 / 14 lb ball to 10′)
  • 21 Toes-to-bar

 

-Then-

  • 100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
  • 28 Burpee box jumps (24″ / 20″ box)
  • 100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
  • 3 Muscle-ups

 

WOD (0930 @ CFL; 1030 @ CFK): 

 

WOD: 

Cash in 36 Burpees

Then 12-6-19:

  • Power cleans (Adv: 155/105 RX: 135/95 Sc: 115/85)
  • Box jumps (24/20)
  • TTB

Cash out 78 Du’s

 

CORE:

(3) 30 Second Handstand Holds (RX)

  • SC1: WALL WALKS TO SUPPORT
  • SC2: BRIDGE HOLDS

 

MATERNITY LEAVE (Reminder):  

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.