12 January 2015

WEATHER DELAY: 

Per our inclement weather policy, in the event the Government is on a delayed start due to inclement weather we will delay the start of our classes to ensure our coaches and members safety.  The Office of Personnel Management (OPM) has issued a 2 hour delay for all Government offices.  Therefore our 5 a.m., 6 a.m., and 7 a.m. classes will be canceled at both CFK and CFL tomorrow.  The first class of the day at CFK will be the 9 a.m. and the first class at CFL will be 10:30.  However, please be sure to check the website and our Facebook page regularly in the event the weather gets worse and/or road conditions do not clear and we need to cancel additional classes.   If OPM closes, then all afternoon and evening classes will be canceled.  As of now, all afternoon and evening classes remain schedule.   To check the status of the government closures please go to www.opm.gov.

 

 

STRENGTH:

  • Back Squat 3 x 5
  • Strict Press 3 x 5
  • Power Clean 3 x 5

* Add 5 lbs from previous week to all lifts except DL add 10 lbs

 

WOD: 

EMOTM:  7 Minutes

10 BB Thrusters (A:  14)

(45/35)

 

CORE:  

50 KB Around the Worlds (53/35)

 

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  Judge and Volunteer Registration. 

We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m. @ CF Kingstowne

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m. @ CF Kingstowne

EVENT SET UP:  Friday, 16 January between 12 p.m. and 6 p.m.

CLASS SCHEDULE:  Due to our Cold War 4 Event on Saturday, 17 January, 2015 all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.