05/06/2017

 In Blog, Workout of the Day

Saturday

Goal Setting Seminar and Nutrition Open Discussion at 8:15am. (Doors Open at 8am)

9am Class will begin at the regular hour!

Recently we’ve had one of our Crofton CrossFit O.G. Coaches, Officer First Class Juan Penafield receive a very prestigious award. Coach JC was given The Medal of Valor for recent heroics in his outstanding civic duty as a police officer of Prince George’s County. This is no surprise as we see him help those around him on a daily basis without any need of acknowledgement or anything in return. It is just the way he is. We are so proud to have him as an athlete and a coach at Crofton CrossFit. Thank you for your service Officer First Class Juan Penafield! We love you brother!

Workout of the Day

“J.C”

0:00 – 15:00 Build to a Heavy Snatch

[This will be the weight you will complete the workout AT!]

at 20:00 You will complete the following…

5 Rounds for Time:

3 x Power Clean + 3 x Front Squats  + 3 x Shoulder to Overhead

10 x Pull-Ups

20 x Air Squats

[Cash-Out]  30x Deadlifts

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