13 January 2015

SKILL:

Double Unders (10-15 Minutes of Skill Work)

Then…For Time

A:  200; Rx; 175; S: 150; S2:  100

 

WOD:

5 RFT (A: 7RFT):

  • 6 Alternating KB Snatch (53/35)
  • 9 Ring Dips (S:  Matador or Box)
  • 12 Jumping Lunges

 

CORE: 

100 Mountain Climbers

 

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.