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!

Link of the day:

Caffeine and Training – SFH

David DB Thruster

W.O.D

8 Min. AMRAP

5 Burpee Broad Jump (4ft./6ft.)

10 Ring Dip

Rest 1 Min.

2 Min. AMRAP

Anchored Sit Up

Finisher:

4 Min. Plank Hold