Post time to comments.
__________

Sign up for June Elements here.

Free workout today at noon for prospective clients. No need to sign up in advance. Just show up.
__________

WHAT: Mid-Atlantic CrossFit Affiliates for Hope
CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.
Contributions can be performance-based pledges or donations for participants and affiliates. We’ll keep track of the athlete performances and donations for each individual and every participating Affiliate.
WHEN: Saturday, June 9, 2012
WHERE: John Marshall Park, Washington DC
COST: $7 for registration (goes up to $12 in 10 days), plus fundraise $30 for St. Jude Children’s Hospital.
WHY: St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No family ever pays St. Jude for the care their child receives. In the U.S., in children, more than 18,000 cases of cancer are diagnosed each year. Child cancer survival rates have increased from less than 20% when St Jude opened to almost 80% today.
The support of caring people like you helps ensure that St. Jude Children’s Research Hospital will continue its lifesaving mission of finding cures and saving children. St. Jude founder Danny Thomas stated that “no child should die in the dawn of life,” and your donations help bring us closer to the day when every precious life can be saved.
Register here.
Fundraising website ($30, please!): http://hope.crossfit.com.
__________

No Barbell Club or Oly Workshop tomorrow.
__________

Take advantage of a great opportunity to learn some basic gymnastics skills and technical progressions at CFA.
Rupert Egan is a former NCAA D1 gymnast who is now a gymnastics coach. He enjoys teaching gymnastics to all populations and has done multiple gymnastics-based seminars for CrossFit athletes. The date is June 16th at 5:30 PM. Sign up here.
__________

If you are interested in signing up for the Barbell Club then email us here.

__________

4 Rounds
60 Double Unders
15 Med Ball Cleans (20/14)

~REST~

10-8-6-4-2
Turkish Get Ups

Post time to comments.
__________

Sign up for June Elements here.
__________

Take advantage of a great opportunity to learn some basic gymnastics skills and technical progressions at CFA.
Rupert Egan is a former NCAA D1 gymnast who is now a gymnastics coach. He enjoys teaching gymnastics to all populations and has done multiple gymnastics-based seminars for CrossFit athletes. The date is June 16th at 5:30 PM. Sign up here.
__________

If you are interested in signing up for the Barbell Club then email us here.

~REST~

AMRAP 8 minutes
8 Deadlift (225/155)
16 Bar-facing Burpees

Post weight and rounds to comments.
__________

Sign up for June Elements here.
__________

WHAT: Mid-Atlantic CrossFit Affiliates for Hope
WHEN: Saturday, June 9, 2012
WHERE: John Marshall Park, Washington DC
COST: $7 for registration (goes up to $12 in 10 days), plus fundraise $30 for St. Jude Children’s Hospital.
WHY: For those of you that have been doing CrossFit for a while, you know Fight Gone Bad. Well, turns out CFHQ and Sportsgrants got into a little scuffle and the fundraiser known as Fight Gone Bad no longer exists. In its place, CFHQ is partnering with St. Jude Children’s Hospital for “Hope.”
Register here.
Fundraising website ($30, please!): http://hope.crossfit.com.

__________

Take advantage of a great opportunity to learn some basic gymnastics skills and technical progressions at CFA.
Rupert Egan is a former NCAA D1 gymnast who is now a gymnastics coach. He enjoys teaching gymnastics to all populations and has done multiple gymnastics-based seminars for CrossFit athletes. The date is June 16th at 5:30 PM. Sign up here.
__________

If you are interested in signing up for the Barbell Club then email us here.

Post splits to comments along with total time including rest.
__________

Sign up for June Elements here.
__________

WHAT: Mid-Atlantic CrossFit Affiliates for Hope
WHEN: Saturday, June 9, 2012
WHERE: John Marshall Park, Washington DC
COST: $7 for registration (goes up to $12 in 10 days), plus fundraise $30 for St. Jude Children’s Hospital.
WHY: For those of you that have been doing CrossFit for a while, you know Fight Gone Bad. Well, turns out CFHQ and Sportsgrants got into a little scuffle and the fundraiser known as Fight Gone Bad no longer exists. In its place, CFHQ is partnering with St. Jude Children’s Hospital for “Hope.”
Register here.
Fundraising website ($30, please!): http://hope.crossfit.com.
__________

Take advantage of a great opportunity to learn some basic gymnastics skills and technical progressions at CFA.
Rupert Egan is a former NCAA D1 gymnast who is now a gymnastics coach. He enjoys teaching gymnastics to all populations and has done multiple gymnastics-based seminars for CrossFit athletes. The date is June 16th at 5:30 PM. Sign up here.
__________

If you are interested in signing up for the Barbell Club then email us here.

“Abbate”
Run 1 mile
21 Clean & Jerks (155/115)
Run 800 m
21 Clean & Jerks (155/115)
Run 1 mile

Post time to comments.
__________

Sign up for June Elements here.
__________

WHAT: Mid-Atlantic CrossFit Affiliates for Hope
WHEN: Saturday, June 9, 2012
WHERE: John Marshall Park, Washington DC
COST: $7 for registration (goes up to $12 in 10 days), plus fundraise $30 for St. Jude Children’s Hospital.
WHY: For those of you that have been doing CrossFit for a while, you know Fight Gone Bad. Well, turns out CFHQ and Sportsgrants got into a little scuffle and the fundraiser known as Fight Gone Bad no longer exists. In its place, CFHQ is partnering with St. Jude Children’s Hospital for “Hope.”
Register here.
Fundraising website ($30, please!): http://hope.crossfit.com.
__________

Take advantage of a great opportunity to learn some basic gymnastics skills and technical progressions at CFA.
Rupert Egan is a former NCAA D1 gymnast who is now a gymnastics coach. He enjoys teaching gymnastics to all populations and has done multiple gymnastics-based seminars for CrossFit athletes. The date is June 16th at 5:30 PM. Sign up here.
__________

If you are interested in signing up for the Barbell Club then email us here.

~REST~

Tabata Tire Flips

~REST~

Tabata Atlas Stones

Post weight and then total reps for each Tabata.
__________

Sign up for June Elements here.
__________

WHAT: Mid-Atlantic CrossFit Affiliates for Hope
WHEN: Saturday, June 9, 2012
WHERE: John Marshall Park, Washington DC
COST: $7 for registration (goes up to $12 in 10 days), plus fundraise $30 for St. Jude Children’s Hospital.
WHY: For those of you that have been doing CrossFit for a while, you know Fight Gone Bad. Well, turns out CFHQ and Sportsgrants got into a little scuffle and the fundraiser known as Fight Gone Bad no longer exists. In its place, CFHQ is partnering with St. Jude Children’s Hospital for “Hope.”
Register here.
Fundraising website ($30, please!): http://hope.crossfit.com.
__________

Take advantage of a great opportunity to learn some basic gymnastics skills and technical progressions at CFA.
Rupert Egan is a former NCAA D1 gymnast who is now a gymnastics coach. He enjoys teaching gymnastics to all populations and has done multiple gymnastics-based seminars for CrossFit athletes. The date is June 16th at 5:30 PM. Sign up here.
__________

If you are interested in signing up for the Barbell Club then email us here.

Skills/Make Ups
(spoiler: heavy back squats tomorrow)
__________

Sign up for June Elements here.
__________

WHAT: Mid-Atlantic CrossFit Affiliates for Hope
WHEN: Saturday, June 9, 2012
WHERE: John Marshall Park, Washington DC
COST: $7 for registration (goes up to $12 in 10 days), plus fundraise $30 for St. Jude Children’s Hospital.
WHY: For those of you that have been doing CrossFit for a while, you know Fight Gone Bad. Well, turns out CFHQ and Sportsgrants got into a little scuffle and the fundraiser known as Fight Gone Bad no longer exists. In its place, CFHQ is partnering with St. Jude Children’s Hospital for “Hope.”
Register here.
Fundraising website ($30, please!): http://hope.crossfit.com.
__________

Take advantage of a great opportunity to learn some basic gymnastics skills and technical progressions at CFA.
Rupert Egan is a former NCAA D1 gymnast who is now a gymnastics coach. He enjoys teaching gymnastics to all populations and has done multiple gymnastics-based seminars for CrossFit athletes. The date is June 16th at 5:30 PM. Sign up here.
__________

If you are interested in signing up for the Barbell Club then email us here.

Post time to comments.
__________

Free workout today at noon for prospective clients. No need to sign up in advance. Just show up ready to workout.
__________

Sign up for June Elements here.
__________

WHAT: Mid-Atlantic CrossFit Affiliates for Hope
WHEN: Saturday, June 9, 2012
WHERE: John Marshall Park, Washington DC
COST: $7 for registration (goes up to $12 in 10 days), plus fundraise $30 for St. Jude Children’s Hospital.
WHY: For those of you that have been doing CrossFit for a while, you know Fight Gone Bad. Well, turns out CFHQ and Sportsgrants got into a little scuffle and the fundraiser known as Fight Gone Bad no longer exists. In its place, CFHQ is partnering with St. Jude Children’s Hospital for “Hope.”
Register here.
Fundraising website ($30, please!): http://hope.crossfit.com.
__________

Take advantage of a great opportunity to learn some basic gymnastics skills and technical progressions at CFA.
Rupert Egan is a former NCAA D1 gymnast who is now a gymnastics coach. He enjoys teaching gymnastics to all populations and has done multiple gymnastics-based seminars for CrossFit athletes. The date is June 16th at 5:30 PM. Sign up here.
__________

If you are interested in signing up for the Barbell Club then email us here.

~REST~

3 x 20 Partner leg throws (any direction) (NFT)

Post time to comments.
__________

Sign up for June Elements here.
__________

WHAT: Mid-Atlantic CrossFit Affiliates for Hope
WHEN: Saturday, June 9, 2012
WHERE: John Marshall Park, Washington DC
COST: $7 for registration (goes up to $12 in 10 days), plus fundraise $30 for St. Jude Children’s Hospital.
WHY: For those of you that have been doing CrossFit for a while, you know Fight Gone Bad. Well, turns out CFHQ and Sportsgrants got into a little scuffle and the fundraiser known as Fight Gone Bad no longer exists. In its place, CFHQ is partnering with St. Jude Children’s Hospital for “Hope.”
Register here.
Fundraising website ($30, please!): http://hope.crossfit.com.
__________

Take advantage of a great opportunity to learn some basic gymnastics skills and technical progressions at CFA.
Rupert Egan is a former NCAA D1 gymnast who is now a gymnastics coach. He enjoys teaching gymnastics to all populations and has done multiple gymnastics-based seminars for CrossFit athletes. The date is June 16th at 5:30 PM. Sign up here.
__________

If you are interested in signing up for the Barbell Club then email us here.

~REST~

In 9 minutes, complete an 800m Run then
AMRAP in time remaining:
6 KB Snatch (1.5/1)
6 KB Overhead Squat (1.5/1)

Post weights and rounds to comments.
__________

Sign up for June Elements here.
__________

WHAT: Mid-Atlantic CrossFit Affiliates for Hope
WHEN: Saturday, June 9, 2012
WHERE: John Marshall Park, Washington DC
COST: $7 for registration (goes up to $12 in 10 days), plus fundraise $30 for St. Jude Children’s Hospital.
WHY: For those of you that have been doing CrossFit for a while, you know Fight Gone Bad. Well, turns out CFHQ and Sportsgrants got into a little scuffle and the fundraiser known as Fight Gone Bad no longer exists. In its place, CFHQ is partnering with St. Jude Children’s Hospital for “Hope.”
Register here.
Fundraising website ($30, please!): http://hope.crossfit.com.
__________

Take advantage of a great opportunity to learn some basic gymnastics skills and technical progressions at CFA.
Rupert Egan is a former NCAA D1 gymnast who is now a gymnastics coach. He enjoys teaching gymnastics to all populations and has done multiple gymnastics-based seminars for CrossFit athletes. The date is June 16th at 5:30 PM. Sign up here.
__________

If you are interested in signing up for the Barbell Club then email us here.