27 January 2015

CLASS SCHEDULE:  The Government is on a 2 hour delay this morning due to the weather/road conditions.  Therefore the 6 a.m. class will be canceled this morning.  All other classes will run as scheduled beginning with the 10:30 a.m. class.

 

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.

 SKILL: 

After completion of WOD, pick a skill/weakness to work on

 

WOD: 

AMRAP:  10 Minutes

  • 4 Thrusters (75/55)
  • 20 DUs (50 Singles)

Increase Thrusters x 2 reps each round

Rest 2 Minutes

AMRAP:  5 Minutes

  • 4 Pull Ups
  • 6 Mountain Climbers (2 count)

Pull Ups increase x 2 each round

 

CORE:  

25 Supermans to Hollow Rock

60 Plate to Ground to OH (S:  40) (Rx: 45/25; S: 25/15)