MCF NEWS:

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

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

Entry Fee: $120 per person

Teams of 4:  It looks like we have two teams already!  Two others have expressed interest and we would like to get a third team….we need two more!  Who is in?

Paleo Potluck/Challenge:

Potluck is today 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:

7 reasons doing a challenge makes life better – breakingmuscle.com

 Nice squat position Adel…Just get those elbows up a little bit!

W.O.D

“Drop Off”

In teams of 2:

With a 21 Min. Cap

3 Rds. of

200m run

20 Burpee Leap Frogs

20 Med Ball Squat Partner Toss (20/14)

Ditch  your partner 

In the time remaining complete:

21-15-9

Box Jump (24/20)

Clapping Pushup

Finisher:

Max Distance Sled Push