MCF NEWS:

Mid-Atlantic “Cold War” team competition – CrossFit Liberation

Take a look at the link from last year (2011 - event details) .  The event takes place one of the first weekends in December and looks like it would be a great thing to participate in.  The owners/coaches and members of the box are awesome and its only a 3 1/2 hour ride.  As more event details come available we will let you know!

Event Date: December 1st and 2nd at CrossFit Liberation in Lorton, VA.

Teams of 4:  Sal and I are definitely on a team and we need 2 more so let us know if you are interested.  If we can get two teams that would be great!

Paleo Potluck/Challenge:

Potluck is tomorrow at 12 noon to kick off the 2nd paleo challenge.  We will have a short lecture discussing the blueprint of paleo living as well as discuss the parameters of the challenge.  We hope you all can make it!

Links’ of the day:

Fat vs. Carbs for endurance athletes – Washingtonian

Helpin Bigzz through the last few reps!….

And knockin out the run with him…you guys all rock!

G-WOD:

2 Rnds NFT:

Prone PVC Handstand Partner Stretch

Partner Wheel Barrow Walks 4x20m (keep hollow hold)

Lateral Wall Walks x 6ft

Then:

Advanced: 3 attempts max distance handstand walk

Intermediate: 3 attempts max handstand hold

Beginner: Spotted handstand holds (with a partner)

W.O.D

3 Rounds For Time:

500m Row

24 OHWL (45/25)

18 Toe 2 Bar

10 HSPU