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Friday, 8 June, 2012

Posted by Mandee on June 7, 2012   |   11 Comments

Warm-up:

15 Minutes of instructor led agility/sprint drills

 

Workout:

Run 5K

Post time to comments.

Compare to 120115.

 * There will be 1 mile and 2 mile options for those who have never ran a 5k before. Just because you haven’t ran a 5k before doesn’t mean you can’t or shouldn’t come!


WOD Demo with Potomac CrossFit – video [wmv] [mov] [HD mov]
Reminder: The 4:30, 5:30 and Powerlifting classes are cancelled for tonight

11 responses to “Friday, 8 June, 2012”

  1. Josh Kennedy says:

    Short shorts Friday! Plenty of running shorts leftover from the 90s to complete this WOD

  2. Misty Capps says:

    Cross country course? Trying to pick my shoes!

  3. Ben Jarrell says:

    Jumping from the bench don’t count, Dean.

  4. Hey guys, we will be meeting AT THE GYM for all classes in the morning. We will warm up at the gym and then caravan over to the CCC!

  5. VOD:
    Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

  6. AP says:

    19:02 (4 sec PR from Tues night)

  7. Meag says:

    first ever 5k! 26:15

  8. Larry Lowe says:

    Another good run on the cross country course

    24:54

  9. Scottw says:

    PR’d my time: 24:32(seconds could be off), Casey tripped me and I got all scuffed up….kidding, tripped over a rock, not sure which would be worse though. LOL>