Happy 4th of July!

WOD

This will be much easier to describe in person, so let’s just leave it at that.

Perhaps this helps:

Shitshow: A description of an event or situation which is characterized by an ridiculously inordinate amount of frenetic activity.

It will be team based (bring in your out of towners and have them pay the drop-in fee).
It will be outside rain or shine (in the back parking lot).
It might be fun. What do I know, I’m on crutches…

Post team and time to comments.

Happy Birthday Aaron!!!

Old School

Karen

150 Wallball (20/16)

If you want to be in the running for the leaderboard, you need to use a 10ft target, which means you need to do this WOD outside. Height is same for Men and Women- only WallBall weight is different.

Post time to comments. Foam roll your legs if you want to walk tomorrow.

More from Robb Wolf on PWO (post workout nutrition).

Kick the “Scale Obsession”.

Powerlifting Seminar, 18 July, at Potomac Crossfit with Coach Aaron Moburg-Jones. Click here for details.

PCFers- if you did the WOD yesterday, please email your 1 Mile time to Siddharth.

As many rounds as possible in 5 minutes:
9 Thrusters
5 Power Snatch

Rest 3 minutes.

As many rounds as possible in 5 minutes:

9 Thrusters
5 Power Snatch

Rest 3 minutes.

As many rounds as possible in 5 minutes:
9 Thrusters
5 Power Snatch

Post total rounds to comments.

Melissa Byers on Cheat Meals, Part 1 and Part 2

PCF needs some help making some Plyo Boxes. Take a look at the link and let us know if you can help. Just email Brian if you have the carpentry skills and some time (which we’d obviously pay you for).

4th of July Weekend Schedule remains the same as our normal weekend schedule.

For Time:
Run 1 mile
Rest the time it took to run 1 Mile
Run 800 meters
Rest the time it took to run 800 meters.
Run 400 meters
Rest the time it took to run 400 meters.
Run 1 lap.
Post total time to comments.

Happy Birthday Den Mother (Drea)!!!!!

Back Squat
5-5-5-5-5
-Rest-
8 Rounds
Tabata Situps
Post load and total reps to comments.

Compare to June 17th for Tabata Situps and June 22nd for Back Squat.