“Kelly”
For Time:
5 Rounds
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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Compare to 081011.

Steve Liberati of Steve’s Club, a non-profit organization that helps inner city youth in Camden, New Jersey, is selling Paleo Kits to raise funds.  Steve’s a great guy and this is a great program - HELP HIM OUT!

Announcement: Jason Dury, Certified S.P.E.A.R. Instructor, and Coach/Owner of Crossfit Northern Virginia will be holding a Women’s Self-Defense Seminar on Nov 22nd, 12 pm - 3 pm, for $45. Here’s a flyer with more info, or you can email Jason to register.

For Time:
5 Rounds
21-15-9-15-21
Bodyweight Deadlift
Burpees
400m run
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Trust us, we’re scientists, we know what’s best for you - Statins!

Developing the Hanging Leg Lift

Reminder: Crossfit Philly/Kettlebell Athletics is coming down to Potomac Crossfit on Saturday, 13 December. You’ll learn the basic lifts including the swing, the snatch, the clean, the turkish get-up, the windmill, and their variations, from two of the most knowledgeable Kettlebell experts on the East Coast. Cost is $375, click here to register.

Hang Snatch
1-1-1-1-1
Rest
Scaled Josh
21-15-9
95# OHS
Pull-Ups
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Thanks to Ryan P., Guch, and Scott Q. for the banner/website help - free burpees for the rest of the month for you guys!

KStar and PCF are on the same page - GET STRONG!

Congrats to our own local NOVA Pihranas. Competing in the National Women’s Rugby Championship, they took 5th place overall. A very special BZ to Rachel Primo and Elise Meyer - both members of Potomac Crossfit (grey shirts below). Great work!!