The 7th Annual Arlington 9-11 Memorial 5k is this Saturday, 5 Sept, at 6 pm. This race supports a HUGE list of worthwhile charities to include:

The Pentagon Memorial Fund
The Special Operations Warrior Fund
The Wounded Warrior Foundation
The Fisher House
NY/NJ Transit Police Fund
The Salvation Army
The Paralyzed Veteran Fund
Operation Purple
The American Red Cross
Flicker of Hope Foundation

That day we will be holding a WOD, but we are also programming with you doing a 5k in mind. Please register (or just donate) for the race here and post to comments to coordinate with other Potomac Crossfitters.

Broad Jump
1-1-1-1-1
Find your max distance, post distance to comments.
Rest
Run or Row Max Distance in 10 minutes
Rest
Run or Row Max Distance in 5 Minutes
Rest
Run or Row Max Distance 2:30
Post meters covered over all three intervals to comments

Optional finisher: 3 Rounds Max time at hanging knee raise from the pullup bar.

For time:

15 Dips
15 Chest to Overhead, 115/95 lbs
12 Dips
12 Chest to Overhead, 115/95 lbs
9 Dips
9 Chest to Overhead, 115/95 lbs
6 Dips
6 Chest to Overhead, 115/95 lbs
3 Dips
3 Chest to Overhead, 115/95 lbs

From PCF One Year Anniversary

Click on the pic above for a good time.

10:00/17:00 Classes
Make Up “Cindy”
AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Post Rounds to Comments
Compare to 090216, 081209

Or

Row 2000m
Run 1 Mile

11:00/18:00
Teams of 4
4 Rounds
Run 400
25 Reps , 2 Man Press (75)
15 Reps, 2 Man Medicine Ball Toss Sit-ups (20/12)

“Cindy”
AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Post Rounds to Comments
Compare to 090216, 081209

If you are interested in assisting with our Fight Gone Bad IV Fundraiser on 26 Sept 2009, please contact Brian. We need some folks to help organize and publicize our efforts to raise money for The Prostate Cancer Foundation and The Wounded Warrior Project.

If you can’t volunteer some time, you can still support these worthwhile causes by donating at Potomac Crossfit’s Fight Gone Bad webpage and come out to the box on 26 September for “Fight Gone Bad”.

Overhead Squat
3-3-3-3-3-3-3

Optional Finisher: Weighted Back extensions. Give a plate a hug. Perform 3×10 sets of back extensions on the GHD machine.

Post weight used to comments.