31 January 2015

CFL/CFK NIGHT OUT: 

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! No need to RSVP in advance.  Friends and family/kids are of course welcome!  We anticipate that the fun will carry on past the bowling alley.  I will put a post out on Facebook as to where the fun may take us tomorrow evening for those of you that will be joining us later in the evening.   U.S. Bowl is located at:  100 South Pickett St., Alexandria, VA 22304.

 

WARRIOR PROGRAM (0900 @ CFK Only):

** Just a friendly reminder, the Warrior WOD is an advanced level class.  If you are wondering if you are ready to attend Warrior, a good gauge is whether you can consistently complete most of our regular workouts at an Rx level.  

 

A.

SKILL WORK:  20 Minutes to Work on Muscle Ups

B.

3 RFT:

  • 4 Hang Cleans (205/145)
  • 8 HSPU

Rest 5 Minutes

3 RFT:

  • 5 S2O (155/105)
  • 10 TTB

Rest 5 Minutes

Randy:  75 Power Snatch (75/55)

C.

3×10 GHD Sit Ups

3×10 GHD Hip Extensions

** Alternate between movements (1-2 minutes rest between exercises)

 

 

WOD (0930 @ CFL Only: 1030 @ CFK Only): 

“Wayne” 

Cash In:  47 DUs

21-15-9

  • Front Squats (A:  185/125; Rx:  155/105; S1:  135/95; S2: 115/75)
  • HSPU (S: Box Push Ups)

Cash Out:  47 DUs

Happy Very Belated B-Day WOD to Coach Wayne!

 

CORE:  

4 x 30 sec Front Rack Holds (A:  225/155; Rx:  185/125; S:  155/105)

 

 

RETURN OF HEAVY LIFTERS CLUB:

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.

 

BRING A FRIEND DAY: 

On Tuesday, 3 February, we will host another  “Bring a Friend” WOD.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.  This is a great way to introduce your family and friends to CrossFit!  We will run another “Bring a Friend” event on Wednesday, 18 February!