4 February 2015


Back Squat 3 x 5

Press 3 x 5

Power Clean 3 x 5



5 RFT:

  • 10 Ring Dips
  • 10 DB Push Jerks (A: 65/35; Rx: 45/25; S: 35/20)



60 V-Ups



Sunday, 8 February we will again offer a 90 minute class 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 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.