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!

Paleo Potluck/Challenge:

Potluck is this Saturday 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:

Why Wheat Sucks - CBS

The Skinny on Soy – Huffington Post

 Yo Courtney!

Mac – Weighted step ups

Strength:

Back Squat

1×10

W.O.D

9 Power Clean (115/85)

9 Front Squat

400m Run

15 Power Clean

15 Front Squat

400m Run

21 Power Clean

21 Front Squat

400m Run