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 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!

26 Responses to “Wednesday 080820”

  1. K@CFWatertown August 20, 2008 at 10:03 am #

    Nice site!! Congrats on the new box…. Good Luck to you

  2. F2 August 20, 2008 at 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.

  3. K@CFWatertown August 20, 2008 at 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!!

  4. K@CFWatertown August 20, 2008 at 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!!

  5. NotLis August 20, 2008 at 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?

  6. K@CFWatertown August 20, 2008 at 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

  7. NotLis August 20, 2008 at 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.

  8. Aaron August 20, 2008 at 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

  9. NotLis August 20, 2008 at 2:22 pm #

    Haha! K — they spotted us! You owe me 800 Burpees! Without your shirt! Hahaha!

  10. K@CFWatertown August 20, 2008 at 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! :-P

  11. K@CFWatertown August 20, 2008 at 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!!!!!!!!!!!!!!!

  12. Jen August 20, 2008 at 3:31 pm #

    So it seems CF Watertown is in the house!
    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!

  13. Aaron August 20, 2008 at 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!

  14. NotLis August 20, 2008 at 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.

  15. NotLis August 20, 2008 at 3:41 pm #

    And, apparently, extra to have proper subject-verb agreement.

    Darn keyboarding skills!

    Who wants to type for time?

  16. K@CFWatertown August 20, 2008 at 3:56 pm #

    LOL… whooo hooooo!!!! Typing 4 time and an invite to a shiny new box!!!!!!!!!!!! I’m soooo excited!!!!!!! Thanks JEN!!!!! …

  17. Aaron August 20, 2008 at 3:57 pm #

    My time for the typing WOD would suck … and I’d get yelled at for my form the whole time.

  18. NotLis August 20, 2008 at 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!

  19. Mooner August 20, 2008 at 9:13 pm #

    That was a smoker, thanks for the workout, 2 2/3

  20. Josh Wellner August 20, 2008 at 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.

  21. Erika August 20, 2008 at 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.

  22. Brian August 20, 2008 at 10:20 pm #

    Scaled to 10 min, 2 rds + 10 SDHP

  23. Tony C August 20, 2008 at 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.

  24. Siddharth August 20, 2008 at 11:46 pm #

    Giddy up.

    3 Rounds as Rx.

    Awesomeness all around.

    Dan is definitely the best demo-girl.

  25. Aaron August 21, 2008 at 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


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