24 January 2015

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 INCLEMENT WEATHER:

Please be sure to monitor the website for any class cancellations due to the storm coming through.  As of now classes are on schedule.  However, we may need to cancel classes if road conditions deteriorate significantly.

 

FREE INTRO CLASS:  

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR (0900 @ CFK Only): 

A.

20 Minute (HSPU – Strict, Kipping, Deficit)

B.

Regionals 12.4

For Time:

  • 50 Back Squats (135/95)
  • 40 Pull Ups
  • 30 S2O (135/95)
  • 50 Front Squats (85/65)
  • 40 Pull Ups
  • 30 S2O (85/65)
  • 50 OH Squats (65/45)
  • 40 Pull Ups
  • 30 S2O (65/45)

 

C.  Max L-Sit x 3

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

13.2

AMRAP:  10 Minutes

  • 5 Shoulder to Overhead (S2O) (115/75)
  • 10 Deadlift
  • 15 Box Jumps (24/20)

 

 

CORE:  

L Sits (4 x 20 sec) (A:  30 sec; S: Tuck Hold)