Potomac – Wednesday 170823

  • 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.
  • Check out our “Meet Our Athletes” page! Interested in being feature on this page or on our blog? Fill out this Athlete Profile and you might get internet famous!



  • Warmup

    RX’d Level II Level I

    Sumo Deadlift*
    5-5-5-3-3-3-3-3-3
     
    AMRAP in 9 Minutes
    3 Kettlebell Swing (70/53)
    3 Ring Dip
    5 Kettlebell Swing
    5 Ring Dip
    7 Kettlebell Swing
    7 Ring Dip
    … until 9 minutes is up.

    Sumo Deadlift*
    5-5-5-3-3-3-3-3-3
     
    AMRAP in 9 Minutes
    3 Kettlebell Swing (53/35)
    3 Assisted Ring Dip
    5 Kettlebell Swing
    5 Assisted Ring Dip
    7 Kettlebell Swing
    7 Assisted Ring Dip
    … until 9 minutes is up.

    Sumo Deadlift*
    5-5-5-3-3-3-3-3-3
     
    AMRAP in 9 Minutes
    3 Russian Kettlebell Swing (53/35)
    3 Assisted Push-up
    5 Russian Kettlebell Swing
    5 Assisted Push-up
    7 Russian Kettlebell Swing
    7 Assisted Push-up
    … until 9 minutes is up.


    *Keep weights relatively light. Heaviest set should be no more than 70-75%

    Post loads and times to comments.

    Patriot – Tuesday 170822

  • Interested in getting started at PCF? Check out our upcoming Foundations class schedule here!
  • 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)
  • Interested in getting chiropractic care right here at PCF? Schedule here!

  • RX’d

    Level II

    Level I

    A.
    Four sets of:
    Floor Press x 4-6 reps @ 20X1
    Rest 90 seconds
    Strict Pull-Ups x Max Reps
    Rest 90 seconds

    B.
    Five rounds for time of:
    400 Meter Run
    30 Kettlebell Swings (53/35)
    20 Push-Ups

    A.
    Four sets of:
    Floor Press x 4-6 reps @ 20X1
    Rest 90 seconds
    Strict Pull-Ups x Max Reps
    Rest 90 seconds

    B.
    Five rounds for time of:
    400 Meter Run
    25 Kettlebell Swings (53/35)
    15 Push-Ups

    A.
    Four sets of:
    Floor Press x 4-6 reps @ 20X1
    Rest 90 seconds
    Assisted Pull-Ups x Max Reps
    Rest 90 seconds

    B.
    Five rounds for time of:
    400 Meter Run
    20 Kettlebell Swings (53/35)
    10 Push-Ups

    Programming Notes: For thoughts on today’s workout, go here.

    Potomac – Tuesday 170822

  • 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.
  • 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

    Push Press 5x3x80%
     
    4 Rounds for Time
    12 Power Snatch (95/65)
    5 Muscle-up


    Push Press 6-5-4-3-3-3-3-3
     
    4 Rounds for Time
    12 Power Snatch (75/55)
    10 Muscle-up Transition


    Push Press 6-5-4-3-3-3-3-3
     
    4 Rounds for Time
    12 Power Snatch (65/45)
    7 Hanging Knee Raise
    7 [Assisted] Push-up


    Post loads and times to comments.

    Potomac – Monday 170821 – "DT"

  • Did you know you can order PCF apparel online? Click here!
  • 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.


  • In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


    Warmup

    RX’d Level II Level I

    Back Squat 7x2x65%
     
    5 Rounds for Time
    12 Deadlift (155/105)
    9 Hang Power Clean
    6 Jerk

    Back Squat 5-4-3-2-2-2-2-2-2-2
     
    5 Rounds for Time
    12 Deadlift (115/80)
    9 Hang Power Clean
    6 Jerk

    Back Squat 5-4-3-2-2-2-2-2-2-2
     
    5 Rounds for Time
    12 Deadlift (75/55)
    9 Hang Power Clean
    6 Jerk


    Post loads and times to comments.

    Patriot – Monday 170821

  • 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.

  • RX’d

    Level II

    Level I

    Every 6 minutes, for 30 minutes (5 sets) for times:
    500 Meter Row
    25 Wall Ball Shots (20/14)

    Every 6 minutes, for 30 minutes (5 sets) for times:
    500 Meter Row
    25 Wall Ball Shots (20/14)

    Every 6 minutes, for 30 minutes (5 sets) for times:
    500 Meter Row
    25 Wall Ball Shots (14/8)

    Programming notes: Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes. Go here for more thoughts and some sub ideas for today’s workout.

    Patriot – Sunday 170820


     
    “Carse” Hero WOD

    RX’d

    Level II

    Level I

    21-18-15-12-9-6-3 Reps for Time
    Squat Clean (95/65 lbs)
    Double-Unders
    Deadlift (185/135 lbs)
    Box Jump (24/20 in)
    Begin each round with a 50 meter Bear crawl

    21-18-15-12-9-6-3 Reps for Time
    Squat Clean (75/55 lbs)
    Double-Unders
    Deadlift (165/105 lbs)
    Box Jump (24/20 in)
    Begin each round with a 50 meter Bear crawl

    21-18-15-12-9-6-3 Reps for Time
    Squat Clean (65/35 lbs)
    Double-Unders
    Deadlift (135/95 lbs)
    Box Jump (20/12 in)
    Begin each round with a 50 meter Bear crawl

    Potomac – Sunday 170820



    Warmup

    RX’d Level II Level I

    EMOM for 9 Minutes
    Min 1: L-sit Hold 20-30sec
    Min 2: 40 sec Superman Rocks
    Min 3: 5-7 Lu Raises
     
    4 Rounds for Time
    20/16 Calorie Row
    12 Double KB Front Rack Lunge (53/35)
    2 Rope Climb (15′)


    EMOM for 9 Minutes
    Min 1: L-sit Hold 20sec
    Min 2: 40 sec Superman Hold
    Min 3: 5-7 Lu Raises
     
    4 Rounds for Time
    20/16 Calorie Row
    12 Double DB Front Rack Lunge (40/25)
    2 Rope Climb (10′)


    EMOM for 9 Minutes
    Min 1: L-sit Tuck Hold 20sec
    Min 2: 30 sec Superman Hold
    Min 3: 5-7 Lu Raises
     
    4 Rounds for Time
    16/12 Calorie Row
    12 Double DB Front Rack Lunge (30/20)
    4 Rope Pull-to-Stand


    Post loads and times to comments.

    Patriot – Saturday 170819

    RX’d

    Level II

    Level I

    Five rounds for time of:

    400 Meter Run
    7 Push Presses (135/95 lbs)
    14 Back Squats (135/95 lbs)

    Five rounds for time of:

    400 Meter Run
    7 Push Presses (115/65 lbs)
    14 Back Squats (115/65 lbs)

    Five rounds for time of:

    400 Meter Run
    7 Push Presses (95/55 lbs)
    14 Back Squats (195/55 lbs)

    Potomac – Saturday 170819

  • 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!



  • Warmup

    RX’d Level II Level I

    4 Rounds for Time:
    Run 600m
    14 Dumbbell Power Clean (50/35)
    20 Burpee

    4 Rounds for Time:
    Run 600m
    14 Dumbbell Power Clean (40/25)
    20 Burpee

    4 Rounds for Time:
    Run 400m
    14 Dumbbell Power Clean (30/20)
    14 Burpee


    Post loads and times to comments.

    Noon Class at Potomac – CANCELLED 8/18

    Hey Everyone,
     
    Unfortunately we will have to cancel the noon class at Potomac today. Please feel free to venture over to the Patriot noon class or stop on in for the evening classes (4:45 and 5:45).
     
    We apologize for any inconvenience this may cause. Have a great weekend, everyone!
     
    Cheers!
    Bitnami