Potomac – Monday 170828

  • Take a look at this video on how to spot the squat!
  • Having trouble perfecting the technique of the Olympic lifts? Join Coach Cody Burgener for a mini-snatch seminar at Patriot CrossFit Sunday September 24th, 12-3pm! Click here to sign up.



  • Warmup

    RX’d Level II Level I

    Box Squat 3-3-3-3-3-3-3
     
    For Time:
    Row 2,000m

    Box Squat 3-3-3-3-3-3-3
     
    For Time:
    Row 2,000m

    Box Squat 3-3-3-3-3-3-3
     
    For Time:
    Row 1,500m


    Post loads and times to comments.

    Potomac – Sunday 170827 – MetCon Only

  • Want to dial in your personal nutrition plan? Take a look at our nutritional consulting options!
  • Interested in getting chiropractic care right here at PCF? Schedule here!



  • Warmup

    RX’d Level II Level I

    For Time:
    Run 400m
    30 Deadlift (275/175)
    Run 400m
    30 Shoulder-to-Overhead (135/85)
    Run 400m
    7 Rope Climb (15′)
    Run 400m


    For Time:
    Run 400m
    30 Deadlift (185/125)
    Run 400m
    30 Shoulder-to-Overhead (105/70)
    Run 400m
    7 Rope Climb (10′)
    Run 400m


    For Time:
    Run 300m
    30 Deadlift (125/85)
    Run 300m
    30 Shoulder-to-Overhead (75/55)
    Run 300m
    12 Rope Pull-to-Stand
    Run 300m


    Post times to comments.

    Patriot – Sunday 170827

  • Join Coach LJ and SwoleNation for SwoleFit 2.0 starting 12 September! SwoleFit supplements our regular CrossFit workouts with training intended for sculpting size, definition, proportion or symmetry for particular parts of the physique. Click here to sign up!

  • RX’d

    Level II

    Level I

    For Time:
    800 M Run
    25 Power Snatch (115/75)
    5 Rope Climbs
    800 M Run
    25 Clean and Jerks (135/95)
    5 Rope Climbs

    For Time:
    800 M Run
    25 Power Snatch (95/65)
    3 Rope Climbs
    800 M Run
    25 Clean and Jerks (115/75)
    3 Rope Climbs

    For Time:
    600 M Run
    25 Power Snatch (75/45)
    5 Rope Pull To Stand
    600 M Run
    25 Clean and Jerks (95/65)
    5 Rope Pull To Stand

    Potomac – Saturday 170826 – "T.U.P."

    U.S. Army Staff Sgt. Michael H. Simpson
    • Free Class Policy: Our scheduled free beginners classes (Tuesday 5:45pm, Saturday 9:30am) are a modified version of the normal WOD and new clients will be incorporated in the class with a separate coach. Bring a friend to our scheduled beginner classes and you take the WOD Class at the same time for free. Just sign into the Free Class when you get here! New athletes must pre-register online or create an account and sign in once they get here.
    • Potomac garage now open 7am-7pm on Saturdays. Come on by and enjoy your validated parking and getting elite!

     


    U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington.

    He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.


    Warmup

    RX’d Level II Level I

    For Time:
    15-12-9-6-3
    Power Clean (135/85)
    Pull-up
    Front Squat (135/85)
    Pull-up

    For Time:
    15-12-9-6-3
    Power Clean (95/65)
    Assisted Pull-up
    Front Squat (95/65)
    Assisted Pull-up

    For Time:
    15-12-9-6-3
    Power Clean (75/55)
    Assisted Pull-up
    Front Squat (75/55)
    Assisted Pull-up


    Post loads and times to comments.

    Patriot – Saturday 170826

  • Parking Reminder: On Saturdays, please make sure you do not use the bank’s spaces as they are open and doing business. If our sides of the parking lot are full, please use Thirsty Bernie’s.

  • RX’d

    Level II

    Level I

    Complete as many rounds and reps as possible in 6 minutes of:
    5 Power Cleans (135/95 lbs)
    5 Burpees Over the Barbell

    Rest 4 minutes, and when the running clock reaches 10:00…

    Complete as many rounds and reps as possible in 6 minutes of:
    10 Wall Ball Shots (20/14)
    10 Hand-Release Push-Ups

    Rest 4 minutes, and when the running clock reaches 20:00…

    Complete as many calories as possible in 6 minutes of:
    Row for Calories

    Complete as many rounds and reps as possible in 6 minutes of:
    5 Power Cleans (115/75 lbs)
    5 Burpees Over the Barbell

    Rest 4 minutes, and when the running clock reaches 10:00…

    Complete as many rounds and reps as possible in 6 minutes of:
    10 Wall Ball Shots (20/14)
    10 Hand-Release Push-Ups

    Rest 4 minutes, and when the running clock reaches 20:00…

    Complete as many calories as possible in 6 minutes of:
    Row for Calories

    Complete as many rounds and reps as possible in 6 minutes of:
    5 Power Cleans (95/55 lbs)
    5 Burpees Over the Barbell

    Rest 4 minutes, and when the running clock reaches 10:00…

    Complete as many rounds and reps as possible in 6 minutes of:
    10 Wall Ball Shots (20/14)
    10 Hand-Release Push-Ups

    Rest 4 minutes, and when the running clock reaches 20:00…

    Complete as many calories as possible in 6 minutes of:
    Row for Calories

    Patriot – Friday 170825

  • Do tire flips, yoke carries, sled pulls, and atlas stone lifts sound like fun to you? If so, come check out PCF’s hybrid CrossFit-Strongman class (it doesn’t matter what your level of strength is) – classes run at Patriot every Sunday from 0800-0930 and the 2nd and 4th (& 5th) Sunday at 1130.

  • RX’d

    Level II

    Level I

    A.
    Four sets of:
    Single-Arm Dumbbell Press x 8-10 reps each arm
    Rest 90 seconds
    Romanian Deadlift x 6-8 reps @ 30X1
    Rest 90 seconds

    B.
    Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
    3 Dumbbell Man-Makers (40/30)
    6 Burpee Pull-Ups
    9 Box Jumps (24″/20″)

    A.
    Four sets of:
    Single-Arm Dumbbell Press x 8-10 reps each arm
    Rest 90 seconds
    Romanian Deadlift x 6-8 reps @ 30X1
    Rest 90 seconds

    B.
    Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
    3 Dumbbell Man-Makers (30/20)
    6 Burpee Pull-Ups
    9 Box Jumps (24″/20″)

    A.
    Four sets of:
    Single-Arm Dumbbell Press x 8-10 reps each arm
    Rest 90 seconds
    Romanian Deadlift x 6-8 reps @ 30X1
    Rest 90 seconds

    B.
    Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
    3 Dumbbell Man-Makers (20/10)
    6 Burpee Pull-Ups
    9 Box Jumps (20″/12″)

    Potomac – Friday 170825

  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out Territory Foods (formerly My Power Supply)



  • Warmup

    RX’d Level II Level I

    Overhead Squat
    4x7x60%
     
    3 Rounds for Time
    Row 250m
    12 Squat Snatch (75/55)
    21 Push-up

    Overhead Squat
    7-7-7-7-7-7-7
     
    3 Rounds for Time
    Row 250m
    8 Squat Snatch (75/55)
    21 Assisted Push-up

    Overhead Squat
    7-7-7-7-7-7-7
     
    3 Rounds for Time
    Row 250m
    12 Squat Snatch (65/45)
    15 Assisted Push-up


    Post loads and times to comments.

    Potomac – Thursday 170824

  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​potomaccrossfit.com!​ You can see our membership policy ​here.
  • Join Coach LJ and SwoleNation for SwoleFit 2.0 starting 12 September! SwoleFit supplements our regular CrossFit workouts with training intended for sculpting size, definition, proportion or symmetry for particular parts of the physique. Click here to sign up!



  • Warmup

    RX’d Level II Level I

    EMOM for 4 Minutes
    40sec Arms-only Rowing
    EMOM for 4 Minutes
    40sec Legs-only Rowing
     
    AMRAP in 12 Minutes:
    15 Toe-to-Bar
    10 Shoulder-to-Overhead (135/95)
    50 Double-under

    EMOM for 4 Minutes
    40sec Arms-only Rowing
    EMOM for 4 Minutes
    40sec Legs-only Rowing
     
    AMRAP in 12 Minutes:
    15 Toe-to-Anywhere
    10 Shoulder-to-Overhead (95/65)
    25 Double-under

    EMOM for 4 Minutes
    40sec Arms-only Rowing
    EMOM for 4 Minutes
    40sec Legs-only Rowing
     
    AMRAP in 12 Minutes:
    15 Hanging Knee-Raise
    10 Shoulder-to-Overhead (75/55)
    50 Penguin Flaps


    Post loads and times to comments.

    Patriot – Thursday 170824

  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​
  • Join Coach LJ and SwoleNation for SwoleFit 2.0 starting 12 September! SwoleFit supplements our regular CrossFit workouts with training intended for sculpting size, definition, proportion or symmetry for particular parts of the physique. Click here to sign up!

  • RX’d

    Level II

    Level I

    A.
    Five sets of:
    Back Squat x 2-4 reps
    Rest 2-3 minutes

    B.
    Four rounds for time of:
    20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
    15 Toes to Bar

    A.
    Five sets of:
    Back Squat x 2-4 reps
    Rest 2-3 minutes

    B.
    Four rounds for time of:
    20 Walking Lunges (40/25 lb Dumbbells or Kettlebells)
    15 Knees to Elbow

    A.
    Five sets of:
    Back Squat x 2-4 reps
    Rest 2-3 minutes

    B.
    Four rounds for time of:
    20 Walking Lunges (30/15 lb Dumbbells or Kettlebells)
    15 Knee Raises or V-Ups

    Programming Notes: Yay for squats! And without tempo! Whoot! So it’s time to start testing all those #gainz from your extended time under tension the past few weeks. All five sets are “working” sets so be sure to get in a good warm-up before you start – mobility and warm-up sets. For more and notes on Part B, go here.

    Patriot – Wednesday 170823

  • Got questions about your billing or membership? Contact us at info@patriotcrossfit.com for assistance.
  • Join Coach Colin to start getting ready for the 2018 CrossFit Games Open with this upcoming, 6-week Focus Session starting 11 September! Click here to sign up.

  • RX’d

    Level II

    Level I

    A.
    Every 3 minutes, for 18 minutes (6 sets):
    Hang Snatch + Snatch

    Build from 65-70% to today’s heavy complex.

    B.
    Five rounds for time of:
    10 Hang Power Snatches (95/65 lbs)
    30 Double-Unders

    A.
    Every 3 minutes, for 18 minutes (6 sets):
    Hang Snatch + Snatch

    Build from 65-70% to today’s heavy complex.

    B.
    Five rounds for time of:
    10 Hang Power Snatches (75/55 lbs)
    15 Double-Unders

    A.
    Every 3 minutes, for 18 minutes (6 sets):
    Hang Snatch + Snatch

    Build from 65-70% to today’s heavy complex.

    B.
    Five rounds for time of:
    10 Hang Power Snatches (65/35 lbs)
    15 Burpees or 60 Double Unders

    Programming Notes: Even though this is a 5-round workout, it should be rather quick (in the 5-8 minute range). Please modify either the weight on the snatches or the number of double-unders to achieve this.If you’re not proficient with your dubs then consider doing burpees instead today. You can practice dubs in your warm-up. For more notes on today’s workout, go here.

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