27 December 2014

 

FREE INTRO CLASSES: 

  • CrossFit Kingstowne:  11:30 a.m. to 12:30 p.m.
  • CrossFit Liberation:  No Free Intro Class Today

 

WARRIOR PROGRAM (0900 @ CFK Only):

  • 50 m Sled Push
  • 20 G2S Atlas Stone
  • 10 Pistols
  • 50m sled Pull
  • 15 G2S
  • 8 Pistols
  • 50 m Sled Push
  • 10 G2S
  • 4 Pistols
  • 50 m sled Pull
  • 5 G2S
  • 2 Pistols

 

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

 

WOD: 

800 m Run Then:

21-15-9

  • OHS (RX:95/65)
  • Ring Dips

 

 

 

CORE:

50 Plank Jacks in Rings

 

 

HOLIDAY SCHEDULE: 

Wednesday, 31 December (New Year’s Eve):

  • CFL:  No 7:00 p.m. Class

Thursday, 1 January (New Year’s Day):  Closed

Kids/Teens Classes:  Canceled through 23 December through 27 December

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

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