13 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):

Part I: 20min to establish 1RM Hang Power Snatch

 

Part II:
For total Time:

 

3RFT

  • 5xHang Squat Sn #135
  • 7xC2B
  • 9xBJ 30″
  • 11xT2B

 

Rest 5min

 

3RFT

  • 5xHang Squat Cln #185
  • 7xStrict Pull-up
  • 9xPistol
  • 11xGHD Sit-ups

 

WOD (0930 @ CFL; 1030 @ CFK): 

 

WOD: 

Return to the Beginning:

4 Rounds:

  • 250m Row
  • 15 Air Squats
  • 15 Push Ups
  • 15 Sit Ups
  • 15 Wall Balls (20/14) (Run multiple heats if class is big)

 

CORE:

SIDE PLANK L FOR 30 SEC, FRONT PLANK FOR 1 MIN, SIDE PLANK RT FOR 30 SEC—-X 3 SETS

 

 

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.