No PM Classes today. Sorry but we’re setting up for the Battle. Just come to that instead.
Paleo Challenge: Day 19. Click Here for the blog!!!
Donations for Marine Cpl. Nick Thorn. Performance Nutrition Town Hall submissions to townhallDCF@cfrubicon.com.
5 Rounds:
10 Back Squats
15 Box Jumps (24/20)
Rest amply between rounds.
Level 1 Skill: Overhead Squat
Battle For The Capital is TODAY
Tonight at District CrossFit. 7:00 – 9:00. 12 Teams. Infinite awesome. Bottomless tequila.
Don’t miss it.
BFTC Agenda:
- 6:00- Athlete/Spectator Arrival
- 6:30- Judges Briefing
- 7:00- Kickoff/Welcome
- 7:10- WOD #1/ Heat #1
- 7:30- WOD #1/ Heat #2
- 7:50- WOD #1/ Heat #3
- 8:00- WOD #2/ Heat #1
- 8:15- WOD #2/ Heat #2
- 8:30- WOD #2/ Heat #3
- 8:40- WOD #3/ Heat #1
- 9:00- WOD #3/ Heat #2
- 9:20- WOD #3/ Heat #3
- 9:30- Awards/Break Out to Bar
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Pre-made Paleo Goodness!
FYI: the tequila does have a bottom. We’ll try to make it a deep bottom though.
and the worm is PALEO
For those out of town – BFTC will be streamed live at http://www.wodfaces.com/live.html
For those in town – get off the computer and get down to DCF to cheer with all the cool kids!
This will be so much fun – can’t wait to scream my head off!
Can’t wait for tonight!! Go DCF!!!
Can’t wait to see some DCF domination! This is going to be fun to watch.
Thanks for the back squat lesson this morning AWK
Good luck to all the atheletes tonight!
May run into a few of you guys tonight if you guys stay local to the gym…entertaining some friends from Seattle tonight.
What’s the weight for the Back Squat?
So excited for tonight! I really want to encourage everyone to come. It was this time last year that we went to Potomac to watch Jenn’s first competition (!!), and people went from being those guys I kind of know and work out with to my best friends/family.
@Andrew: thanks for the great coaching this morning!
IT’S ON – Signed-up for Mid-Atlantic Open
Off the top of my head, I’m looking at you guys:
Sean
Evan
Justin
James
Bill C.
Octavio
Jake
Steve
Aldo (wrist?)
Buck
Other assorted monsters
…because NO ONE comes into our house, and pushes us around…
Good luck tonight everyone, kick some butt and take the title. I’m working tonight and will sadly miss out.
Pat D, I’m in for the open, I’m going to do as many of the competition days as I can.
Pat D. Already fired up – such an animal!! LOVE IT!
Stuff Crossfitters Say:
http://www.youtube.com/watch?v=ccpjTyTpxVM
Is it cool to do the open workouts in other gyms as well as at DCF? Does it work that way? Gonna be on the road for 2 of them but would love to get all 5 done.
WOD: LBBS @ 185. Good working with you, Kevin.
I’m looking forward to tonight; see lots of you there, I hope.
d
Awesome noon class today Jenn L!! Squats make me so happy lol. And thanks for letting me work in with you on the bench press
See everyone tonight!
WOD:
Squats @ 210# (65%)…
The walk back to work was difficult…
Nice job Jenn L. THanks for the advice on teh squats. I felt stronger on the last two sets keeping a more neutral head position. I think “looking up” was making me come forward on my knees as you pointed out.
Also, if anyone wanted to get “extra” leg work in today the WOD on gymnastciswod.com is 100 Pistols w/ Roll for time. BAM!
I’m about to register for the Open…with one hand. So excited.
HEADS UP ALL GLADIATORS AND SPECTATORS for tonight’s battle! Intrepid DCF’er Tonya (aka TK) wants everyone to know that tonight is the 1st night of the Washington Auto Show at the Convention Center. That means parking will be difficult and the metro will be crowded. Leave yourself plenty of time to get to the BTFC. See you there!!