*****Special Notice: Crack open the Miller Lite - we are moving in Friday!!!!! If anybody wants to come out and help, please show up at the location (below) at 5:30 pm. You can call Curtis at  571-643-8588 , who’ll be running the back end with Jen Conlin while me and Dan drive to York to get the gear. There will be beer involved.******

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

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Rest Day

We’re closing in on a more specific first opening date. There’s a lot of moving parts and a lot of gear suppliers. So we’re moving steadily toward a mid-August opening, with 15 August as our goal. It may be sooner, it may be later. Stay tuned to the website for more info.

More POSE Running Vids, take a look at yesterday’s post for several other vids.

Realize that Dr. R is, as most scientists describe it, “wicked smart”, but you’re not getting great production value. It’s great info though!!

Run 15 K

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Pulling in POSE Part I

Pulling in POSE Part II

Overpulling in POSE

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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20080726 Park WOD from Potomac Crossfit on Vimeo.

Saturday’s Park Workout Pictures.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Special Announcement: We have signed the lease and this is the future site of Potomac Crossfit, 1039 N Highland St, Arlington, Virginia.