DTR_3000 I’m back from my trip to California now, and ready to get you into shape. CrossFit shape. Ready for the unknown and the unknowable. 2010 is going to be an amazing year at CFMC, so hold on to your hats – it’s going to be a wild ride!

First up – the next On-Ramp starts on Monday Jan 11 at 5:30pm. Give me a call at 301-755-4645 to schedule an intro this week to get registered so you don’t have to wait for the next class!

Next up – I’m bringing in some help. Please welcome the new trainers in training (when you see them), or suffer their wrath in burpees.

Last up – Today’s WOD:


5 Rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Happy New Year!

  • daniel.zaudtke

    Oh yeah!! Bring it on!!