Announcements (Wed 7/7/10)

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Morning Classes Pre-Registration: It is our intention to continue to provide you with a wide variety of choices for class times, and you can help us by pre-registering for the morning classes (6:00am or 7:00am MWF). Effective immediately, please email me or text me (301-755-4645) no later than 8:00pm the previous evening to let me know which morning class you will be attending. If I do not receive an email or text by 8:00pm the previous evening, no morning classes will be held.

CrossFit Games Party: On Saturday July 17, we will be holding a party at the gym to watch the CrossFit Games live with a projector up on the wall. The day will start at noon where we’ll do the same WOD they’re doing at the games that day (assuming we are able to with our available equipment) and then we’ll break out the BBQ afterward and watch as the pros make us all look like pathetic weaklings. Burgers and hotdogs will be provided, as will some side-type dishes. If you have a specific type of dead animal you’d like grilled to perfection you’re welcome to bring it, but please do the skinning and gutting beforehand. There will be some beverages provided as well, but if you’d like to bring your own you’re welcome to do that too. You must sign-up for the party by Friday July 16 or you’ll be forced to sit and watch the rest of us eat, drink, and be merry since there won’t be enough food for you. Don’t forget to bring a friend to watch you suffer through thoroughly enjoy the workout – it’s going to be a great time!


Back Squat 3×5



As many rounds as possible in 20 minutes of:

5 Pullups
10 Pushups
15 Squats


3×3 Suicide Sprints (10m)

  • justin

    so clarifying the cfgames party. the wod is at 10 then drankin and eats with the bigscreen afterwards right?