19 January 2015

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COLD WAR EQUIPMENT RETURN AND HOLIDAY SCHEDULE:

First, thank you to all the volunteers that came out to CrossFit Kingstowne today to help us unload the first truck after a truly successful Cold War!

Unfortunately due to the weather today, we had to postpone resetting the equipment and mats at CrossFit Liberation.  Tomorrow we will be resetting the mats  at 0930 at CFL.  We definitely need some help – so if anyone is free to help us unload the mats and equipment from the truck, we would greatly appreciate it.  Its a bit labor intensive with only a few people.  Since we have to reset the mats we will be need to cancel classes at CrossFit Liberation tomorrow (Monday).  All classes at CrossFit Kingstowne will run as scheduled.

 

STRENGTH: 

Back Squat 3 x5

Floor Press 3 x 5

Deadlift 1 x 5

** Add 5 lbs to BS/FP and 10 lbs to DL

 

WOD: 

AMRAP:  10 Minutes

  • 4 Burpee Box Jump and overs (20″)
  • 8 Ring Rows or BB Racked Inverted Rows

 

CORE:  

20 sec Ring Support Holds x 4 (A:  30 sec; S: Tuck)