Wednesday 080820
Max Rounds in 20 minutes:
30 Sumo Deadlift Highpull, 75/50 lbs
30 Push Press 75/50 lbs
30 Box Jump
Post rounds to comments.
Great first day yesterday at Potomac Crossfit, had 20 people in today for the start of our Foundations. You can’t get enough of the fundamentals in Crossfit, there’s always room for improvement and everybody needs to be reminded to stay on their heels every now and then. Everybody did “Cindy” and we had some great efforts. We’ll see the same crew back again Thursday.
Reminder that tonight we have a free class open to everybody (non-member, members, Foundations students) at 7 pm. We will be doing the workout listed above. No need to rsvp, just show up. Any questions, just send them to info@potomaccrossfit.com. Very easy to scale this by simply decreasing or increasing the load. Can’t wait to see some of the park workout folks back in action!
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Photos
August 20th, 2008 on 10:03 am
Nice site!! Congrats on the new box…. Good Luck to you
August 20th, 2008 on 10:04 am
Nice work guys (and lady). I’ll have to try to come by sometime and sneak in a met-con tour or two with you all.
August 20th, 2008 on 10:12 am
So Lis…. totally was gonna get my hair done this weekend… you in??? How about you Becky??? I don’t want to go alone!!! Maybe Nate or Chris will come!!
August 20th, 2008 on 1:03 pm
Well.. You know what I notice about this pic??? too many people with their shirts on… some other affiliates feel that “shirtless CrossFit” is the only “true” CrossFit…. you guys should try it out!!
August 20th, 2008 on 1:04 pm
Don’t drag me into this, K! It was all Becky’s idea!
Who thinks we can hit 15 comments before they delete us?
Oh — and we should talk about CrossFit! Who wants to start?
August 20th, 2008 on 1:40 pm
hehehe… I say 20 comments… bet u $1 lol
hhmmmm Crossfit… where can we start… how about the friendships we build in CF>??? we often feel so bad seeing no comments on a buddies blog that we feel the need to help…. It’s a good thing lol
August 20th, 2008 on 1:50 pm
Comments, friends, heck no! We just like to hear ourselves talk!
You and the singles always! Let’s bet Burpees instead.
If we get to 20, I’ll pay 2 Burpees. But if we only get to 15, you have to pay 50 Burpees.
August 20th, 2008 on 2:05 pm
We’ll break them in slowly to the no shirts concept. The free workout tonight should be a good time to start!
Aaron, PCF
August 20th, 2008 on 2:22 pm
Haha! K — they spotted us! You owe me 800 Burpees! Without your shirt! Hahaha!
August 20th, 2008 on 3:16 pm
Bahaha///OMG I think I might have 2 pay in installments!!! If I do them with no shirt 1 sould be enough lol….. Good Looking out Aaron!!!!!!! We really think it’s for the benefit of your crew- has nothing 2 do with us being sick perverts here in CT!
August 20th, 2008 on 3:25 pm
Just a side note…. wat day of the wek is it??? I’m confuzed. I thougt it was Tusday…than I thought no, no… it must b Thrsday!!! But I gess I was all messed up cauze its actualy WENESDAY!!!!!!!!!!!!!!!
August 20th, 2008 on 3:31 pm
So it seems CF Watertown is in the house!
Welcome.
Oh and by the way anytime any of you want to come down to PCF and do a WOD without your shirts on that’s fine with me! We have great big front windows so all the world can see you!
August 20th, 2008 on 3:32 pm
Our new members have yet to aquiant themselves with the comments section of the blog. We’ll have to remind them that posting times and comments is half the fun!
August 20th, 2008 on 3:40 pm
K — itz knot WENESDAY!
Remember, life is just like Wheel of Fortune. It cost extra to buy a vowel.
Oh wait, they actually dropped a consonant.
Never mind.
August 20th, 2008 on 3:41 pm
And, apparently, extra to have proper subject-verb agreement.
Darn keyboarding skills!
Who wants to type for time?
August 20th, 2008 on 3:56 pm
LOL… whooo hooooo!!!! Typing 4 time and an invite to a shiny new box!!!!!!!!!!!! I’m soooo excited!!!!!!! Thanks JEN!!!!! …
August 20th, 2008 on 3:57 pm
My time for the typing WOD would suck … and I’d get yelled at for my form the whole time.
August 20th, 2008 on 4:20 pm
Well, Aaron, if it’s Jen’s class, at least you won’t get yelled at for spelling . . .
K– I’m warming up the car for the road trip! Take your shirt off and hop in! Hahaha!
August 20th, 2008 on 9:13 pm
That was a smoker, thanks for the workout, 2 2/3
August 20th, 2008 on 9:48 pm
That was just awesome PAIN from start to finish. Whoever concocted that one has a special place in CF Heaven or Hell, dependent on your view point!
4, 1/3 +1 rounds! Had to get that 1 Push Press in.
August 20th, 2008 on 10:10 pm
Glad everyone came out tonight. Awesome workout at the new box. I loved all the “fans” watching through the window. Next time we’ll recruit them to join in the fun.
My workout was done just prior to the 7 pm class….3 rounds, as rx’d (women’s weight). That was a killer.
August 20th, 2008 on 10:20 pm
Scaled to 10 min, 2 rds + 10 SDHP
August 20th, 2008 on 10:59 pm
4 Rounds
Started at 65lbs, went to 45 after first round
went to step ups instead of box jump halfway through round 3 and 4.
On the verge of being sick….sorry Brian, maybe next time.
August 20th, 2008 on 11:46 pm
Giddy up.
3 Rounds as Rx.
Awesomeness all around.
Dan is definitely the best demo-girl.
August 21st, 2008 on 9:41 am
Late in posting, but I’m doin git anyway. Great job everyone! I did cleans prior to the workout and then did the half version after the 7pm class. Oddly, I got exactly the same as Brian.
10 Minutes, 2 Rounds + 10 SDLHP
August 21st, 2008 on 10:25 am
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