28 January 2015


Please join us on Saturday, 31 January for our first CFL/CFK Night Out of 2015.  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. Friends and family are of course welcome!



We are excited to announce the long awaited return of our Heavy Lifters Olympic Barbell Club.   Starting this Sunday, 1 February we will begin offering a 90 minute class each Sunday that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday, 1 February from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.



Back Squat 3 x 5

Floor Press 3 x 5

Deadlift 1 x 5

** Add 5 lbs to BS/FP from prior week; Add 10 lbs to DL from prior week.



CF Open WOD 12.1

AMRAP: 7 Minutes


Rest 2 Minutes

Run 800m



5 Minute Plank Hold (A: 45/25)