26 January 2015

INCLEMENT WEATHER POLICY: 

In the event of inclement weather we will follow the Office of Personnel Management’s (OPM) closure schedule.  If the Government is operating on a 2 hour delay the early morning classes at CFL and CFK (5, 6, and 7 a.m. classes) will be canceled.  If the Government is closed then all classes will be canceled that day.  Please check the website and Facebook prior to coming to the gym in the event of closures or any changes.

 

CFL/CFK NIGHT OUT:  

Please join us on Saturday, 31 January for our first 2015 CFL/CFK Night Out.  We will be going bowling at U.S. Bowl on South Pickett St.  The fun starts at 7 p.m.   We hope to see you all there! If you plan to attend, please send me a PM at carrie@crossfitliberation.com or respond to the Facebook post so we can get a better idea of numbers.

 

STRENGTH: 

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

** Add 5 lbs from last week on BS and SP, add 10 lbs to DL

 

WOD:

6 RFT (S:  4 RFT):

  • 5 Deadlifts
  • 10 Wall Balls
  • 15 HR Push Ups

(A:  275/205; Rx:  255/185; S: 225/155; S2: 185/125)

 

CORE: 

Tabata:  Flutter Kicks

Rest 30 Seconds

Tabata:  V-Ups