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Friday 130621

Athlete Profile: Jonathan P. Hometown Alexandria, VA PCF: When did you start with PCF? June 2012 PCF: Favorite WOD Maybe Isabel? Probably because it is 30 snatches for time and it was my first (and only) WOD that I got on the leaderboard! I also enjoy a good chipper or WOD with snatches, cleans, OH […]

Thursday 130620

Mid Atlantic Affiliates for Hope goes 6 July on the National Mall!!! ___________________________________ One of my friends shared with me a blog by John Welbourn, NFL vet and creator of CrossFit Football. He wrote a blog called “42 Things I learned leading up to 2013.” It’s a good and funny read…you should check it out […]

Wednesday 130619

Mid Atlantic Affiliates for Hope goes 6 July on the National Mall!!! ___________________________________ The Hook Grip. Use it. Make a peace sign with your index and middle finger while holding the barbell and place them over on top of the thumb. Now you have the hook grip. When and why do you use it you […]

Tuesday 130618

____________________________________________ Warmup: EMOTM 8 Min 3 Snatch Balance 3 V-Situp Alt: 5-10s Front Lever Tuck/5-10s Ring Support Hold RX’d Level II Level I EMOTM 10 Min 3 Single Arm KB OHS, 53/35 2 Rope Climb, 15’ For Time: Run 800m 40/25 Ring Dips (Men/Women) Run 800m 40/25 Pushups (Men/Women) Run 800m 40 Burpees EMOTM 10 […]