7 February 2015


This is a busy weekend for some of our coaches and members!  On Saturday Dan, Ruby, Jordan and James will be competing in Team SuperFit down in Richmond in the Rx division.  Then Binh and Allen will compete on Sunday in the Scaled Division.  On Sunday, Coach Eva will also be competing in the 2015 USAW Baltimore Open at CrossFit White Marsh/Athletic Asylum.  If you are free, please come out and cheer them on!

WARRIOR (0900 @ CFK Only):

A.  20 Minute to Establish 3RM OH Squat

B.  For Time

  • 250m Row
  • 5 Thrusters (135/95)
  • 10 C2B Pull Ups
  • 500m Row
  • 10 Thrusters
  • 20 C2B Pull Ups
  • 750m Row
  • 15 Thrusters
  • 30 C2B Pull Ups

C.  “Flight Simulator”

For Time:

DU Sets


**If proficient at DUs, then each set should be done UB. If you break the set doesn’t count. Score is total time to complete all sets UB.


WOD (0930 @ CFL; 1030 @ CFK): 

CrossFit Games Open WOD 12.5

AMRAP:  7 Minutes

  • 3 Thruster
  • 3 C2B Pull Ups
  • 6 Thruster
  • 6 C2B Pull Ups
  • 9 Thruster
  • 9 C2B Pull Ups…Etc.




25 BB Roll Outs (A: 115/75; Rx; 95/65; S: 75/55)



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.