27 February 2015


Tomorrow is bittersweet as we prepare to close the doors to CrossFit Liberation at our Lorton location.  Its been five years and some of the best memories of my life.  Tomorrow is going to be a day filled with so many mixed emotions for me, as I suspect it will be for my wonderful coaches and many of our current and former members.  I have so many things I want to say and share with you all, but I will save that for tomorrow or Saturday when I have processed things a bit better.  In the meantime, I welcome all of our members from CFL/CFK to join us tomorrow evening (Friday) at 6:30 p.m. for one last WOD at CrossFit Liberation.  The finale WOD will be our only class tomorrow at CFL (all other classes are canceled).  We hope to see you all there and afterwards we welcome you to join us over at Pane Vino for a final toast to a place that brought so many wonderful people together in pursuit of a healthier life.  Words will never truly express all that I am feeling, and I hope tomorrow I will be able to share with you how truly blessed I am to have each of you in my life.

The Finale WOD will be the “LIBERATOR”

  • 15 Thrusters (A:  135/95; Rx:  115/75; S: 95/65; S2: 75/55)
  • 1 Rope Climb (S:  2 Rope Walks)
  • Run 400m
  • 12 Thrusters
  • 15 Pull Ups
  • 500m Row
  • 9 Thrusters
  • 25 Push Ups (A:  Explosive Push Ups)
  • 25 V-Ups
  • 6 Thrusters
  • 30 Jumping Lunges
  • 50 DUs (S: 150 Singles)
  • 3 Thrusters
  • 20 Wall Balls (20/14)
  • 400m Sandbag Run (MB Run)




Tomorrow is also the start of the CF Games Open Season at CF Kingstowne.  All day long we will be running the first of five Open WODs (15.1) released tonight.  We will then offer it again on Saturday as part of our weekly Open Throwdown.  Tomorrow I will be releasing the internal throwdown teams.  On Saturday the throw down will start at 9:00 a.m.  and run until 11:30 a.m.  We will run heats on a first come, first serve basis.  I would encourage you to try and coordinate with your teams just to make things a bit more fun.  If you cannot complete the WOD on Saturday, you will have all day Friday to complete it and/or  at Open Gym on Sunday.  Your score will still count towards your teams overall score even if you cannot make it in on Saturday.  However, we are hoping for maximum participation on Saturday if you are free.  So my recommendation if you are able to make it on Saturday is to take Friday as a rest day and come in fresh on Saturday for some throw down fun.  If you have not yet signed up for the open, there is still time.  You will have until Monday to sign up.  The cost is $20 and you need to register at games.crossfit.com and select CF Kingstowne as your affiliate.  Then add your name to the Google Docs Spreadsheet so we can assign you to a team for the internal throw down.  You do not have to register on the games site to participate in the internal throw down, but we encourage you to do so as it will make the whole event that much more fun for everyone.

CrossFit Games Open WOD 15.1


AMRAP:  9 Minutes

  • 15 TTB (S:  Hanging Knee Raises)
  • 10 Deadlift (Rx:  115/75; Scaled/Masters:  85/55)
  • 5 Snatch (115/75)
  • Then…

15.1 A

Time Cap:  6 Minutes

1 RM Clean & Jerk

Both 15.1 and 15.1A must be completed within 15 minutes