15 January 2015

 

COLD WAR 4 INFORMATION:

We are in need of help with set up equipment staging and transfer on both Thursday evening as well as Friday morning/afternoon.  If you are free on Thursday evening, we will be meeting at CF Liberation at 7 p.m. to stage equipment and load up one of the trucks.  Then on Friday we will be meeting at CF Kingstowne between 9 a.m.. and 11 a.m.. to load up the rest of the equipment and then transfer it out to the facility for set up.   If you are free to help either day please let us know.  You can PM me at info@crossfitliberation.com.  In addition, we will be holding information sessions for all  Volunteers on the following dates/times.

 

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.

 

 

 

WOD:

Buy In:  750m Row…then

21-15-9

  • DL  (A:  225/155; Rx: 185; 125; S:  155/105
  • Hang DB Squat Clean  (A: 65-60; Rx: 45/25; S: 35/15

 

CORE:

25 Parallette Shoot Thrus