For time:
400m Run
50 Walking lunges
400m Run
50 Squats
400m Run
50 Box jump
Post time to comments

From Obese to Athletic, a Crossfit Success Story.

Fight Gone Bad 2008 from Potomac Crossfit on Vimeo.

UPDATE: Zone/Paleo info for our Foundations Athletes:

Crossfit Journal #21: Zone Meal Plans

42 Ways to Skin the Zone, Robb Wolf

Crossfit.com Nutrition: The Teeter-Totter

Getting Off the Crack, Nicole Carroll

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post time to comments.

Bodybuilding will make you sick and weak, Crossfit will make you strong.

Overhead Squat
3-3-3-3-3-3
Post loads to comments.

Don’t know what to get that special someone for the holiday season? How about Potomac Crossfit Gift Certificates, available online now!

Thanks to everybody for coming out to Fight Gone Bad yesterday - great crew of people to get tore up with!

We’ll be holding a WOD Class for Members/Foundations Athletes at 7 pm today. Two WODs will be offered, depending on if you did Fight Gone Bad yesterday:

Did FGB:
“Helen”
3 Rounds for time:
400m Run
21 Pullups
12 Kettlebell Swing, 1.5 pood
Post time to comments.

Didn’t do FGB:
“Badger”
3 Rounds for time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.

Nicholas Nassim Taleb on the fall of Fannie and Freddie Mac. Post thoughts to comments.

We’ll be running WODs at 9 am, 10 am, and 11 am that are open to anyone. We would greatly appreciate anyone who is planning to attend to DONATE NOW to Athletes for a Cure and the Wounded Warrior Fund.

“Fight Gone Bad”
3 Rounds, 1 minute each:
Wallball, 20 lbs
Sumo Deadlift Highpull, 75 lbs
Box Jump, 20 in.
Push Press, 75 lbs
Row, calories
Rest

Post total reps/calories to comments.

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Credit Collapse, What Credit Collapse? - Art DeVany

Eight Ways to Lower Your Testosterone - Modern Forager