It’s not “adios” …

 

 

Open Workout 15.4 was an 8-minute couplet of power cleans and handstand push-ups. It was the first workout I ever did at Potomac CrossFit.  I had come in on the Saturday morning of the 4th week of the Open in 2015 to meet Brian and Maria, our former owner and the former head coach, respectively.  I was trying to convince each of them that I wasn’t utterly useless and might be able to stumble my way through coaching some classes for them. That was the morning I met The Dan Smith; we judged each other during the workout and he and I have been friends ever since.

Though it was the first morning I had stepped foot inside Potomac, truth be told, it was not my first exposure to the PCF community. I saw this video in 2012 and this one a year later, both highlighting the CrossFit for Hope event on the National Mall. I knew, even then, what Brian was doing at PCF was pretty special and I had thought, rather nebulously, “Man, it would be cool to be part of that community some day.”

In 2014 I met Aaron Kozuki at Regionals while we were both judging athletes. We were lucky to have a good amount of time to chat between heats and, again, I was convinced that what was going on at PCF was something I wanted to experience for myself.

A few months later, Brian Wilson posted on Facebook a job opening for a Head Coach job at Patriot CrossFit. I hadn’t planned on applying as I didn’t think I was nearly good enough of a coach to even bother. My wife, always the one to push me and ensure I’m challenging myself, encouraged me to go after it.  “What’s the worst that could happen? They say ‘no’?”

So I applied.  I had an interview with Erika and Brian, and a little later I came in to coach a class at Patriot on a Wednesday evening.

Brian didn’t hire me.

Brian asked if I would be willing to coach Saturdays at his other gym, Potomac CrossFit, for awhile until the head coach job opened up there.  He anticipated that his then-current head coach, Maria, would be moving to California once her husband was stationed there, and he’d like to have me waiting on deck. So that’s what I did for about a year.

In the Spring of 2016 he asked me take over as Director of Ops and Training at Potomac CrossFit.

At the age of 29 I had been offered my dream job. Every afternoon I drove up from Woodbridge to hang out with and coach some amazing people.  I had the privilege of working with Dan, Brian Foley, Clee, Ravi, Chris and Monica Donahoe (not married at the time of our original meeting), Heidi and Bobby, Meghan Molly and Elisa Gibson, Beth Farrell, Jeff Dramstad, Ben and Laura, Doors and Nina, and countless others. Later I had the honor of meeting and coaching Ben and Ting, Shan, Luis Salazar, Tim Everhart, Dallas Woodrum, Ellin O’Brien, Mary Ann Klimas, and John Pribnow.  In my time here I’ve had the pleasure of watching and learning from some amazing coaches: Tom Szymanski, Tyler Murphy, Mike and Brittney Savitch, Dillon, Aaron, and Big Cat… this list could and should go on for awhile.

In every sense of the phrase, I had made it.

Potomac CrossFit, this place that popped up on my radar in the Spring of 2012, had become my second home a few short years later. All of my friends are here. My second family is here. My heart and soul have been poured into this place, and it has paid me back ten-fold. I’ve PR’d here. I’ve watched many, many others set and break PRs here. I’ve hugged it out here, cried a little bit here, laughed my ass off here, and sweat a little bit from time to time.

There is nothing I could ever do to thank and repay you all for letting me be a part of your life over these past few years. I cannot express how much I have enjoyed the process and how much I will miss each of you.  

Potomac closing its doors for the final time has been one of the harder things I’ve had to grapple with in my adult life. However, the libertarian and capitalist in me knows the economics of it are hard to argue with, and it is the way things go sometimes.  The market giveth, and the market taketh.

This not just a gym closing, we all know that.  Out of these tough times I know some great things are sure to come.  Those positives, those triumphs, will come in many different forms and manifest themselves in different ways for each of us. But, just like in the midst of the round of 15 in Fran, we need to stay positive. Things may suck in the moment, but keep plugging away and you’ll be on the round of 9 before you know it.

I care deeply for each of you, and I hope you all stay in touch and come drop in for a class with me at District when you have the chance. You have all given me so much, and probably way more than you realize.  

For those of you headed to Patriot, I’m a little jealous. I’m jealous that Jack, and Gretchen, and Britt, and all of their coaches get to have you now. I’m also jealous of you in that you get to have such incredible trainers taking care of you.  You will be in far better care under their tutelage, and I have no doubt you will continue to grow and progress and make gains.

Good luck to each of you.

Thank you, thank you, thank you.

Hasta luego,
Colin

 

2018 Survey Results

The Results of Our 2018 Q3 Survey

First, Thank You!

Though we mentioned this in the email I just want to take a second to thank everyone who took a second to respond to our survey.  We’re admittedly bad about playing the guessing game (see: Sweatcon). Seems like a better way is just to ask….

The fact that you guys are so willing to take your time to give your thoughts and suggestions means a lot, so again, thanks!

A Quick Explanation

One problem we’ve had in the past when taking a survey is that there’s no downside.

In other words, when we ask “1.) Would you like X?”, “2.) Would you like Y?” and “3.) Would You Like Z?”  People would just respond YES! Because why not? This time we wanted there to be some kind of downside. In other words, you couldn’t just say yes to everything, something else had to be suffer so we could prioritize.

Of course there are a few downsides to doing it this way.  Groupings became important. If two important things were grouped together, and thus pitted against one another, they might both lose their impact to something less important.  However, we think en masse the results we’re pretty obvious about what you all thought was important.

Also, just to reiterate, just because something was on the list or won it’s grouping, doesn’t mean it’s going to happen.  You can see where that became apparent below.

So without further ado.  Here we go….

The Results

We sorted these by average ranking in the group.  So the lower the number the higher it was ranked.

What would be the best addition to current classes?

  • NEW EQUIPMENT (1.58)

  • ADDITIONAL COACHES IN THE CLASS (2.34)

  • LONGER CLASS TIMES (2.59)

  • CHILDCARE (3.49)

Notes: The 1.58 was a stunning leader.  For what it’s worth we usually buy stuff every 3 months or so and so you can see below for some more details on what that will look like this quarter.

What additional services would you add/improve?

  • MORE OPEN GYM/ DIY (1.81)

  • MORE CLEANING (1.93)

  • TOWEL SERVICE (2.82)

  • MORE BILLING/CUSTOMER SUPPORT (3.83)

Notes: I SWEAR I’M NOT DOCTORING THESE!!! This was no doubt the most stunning result of the whole poll.  As I mentioned above though I know the groupings affect the results. You can read more below but the cleaning is definitely getting a major upgrade starting Nov 1st.  We’re also working on an adjusted schedule that should satisfy the “open gym crowd.”

What additional class would you attend most?

  • STRENGTH FOCUSED CLASS (2.17)

  • MOBILITY FOCUSED CLASS (2.35)

  • ENDURANCE FOCUSED CLASS (2.64)

  • GYMNASTICS FOCUSED CLASS (2.84)

Notes: Strength Focused Class! Interesting…..  Not what I would’ve expected. Well you’ll be happy to know we’re working on an “Open Enrollment” model for our good friend Bobby Goodfellow’s Field Sport Athlete Class.  His class is super awesome but HIGHLY individualized. It’s far more akin to personal training. But by November we will be starting a strength-biased class similar to how SweatCon is “endurance” biased.  Stay tuned for more on this.

What element is most important for a good class?

  • WORKOUT ITSELF (1.76)

  • COACHING (1.89)

  • TEAMMATES (3.07)

  • STARTS/ENDS ON TIME (3.28)

Notes: I can’t tell you how happy this result makes me.  Coaching/Workout. Pretty huge winners here. There was a lot of good feedback in the “open feedback” section about what exactly you’re looking for in coaches.  One MAJOR point we’ll be focusing on is changing the coach/athlete dynamic at the gym.  Our plan is for every person at PCF to have their own coach who is responsible for their progress and make sure they are getting everything they can out of PCF.

What would most improve the physical space?

  • NEW LAYOUT (2.42)

  • NEW PAINT (2.43)

  • ODDS AND ENDS (2.53)

  • NEW LIGHTING (2.62)

Notes: This was the classic “let’s just see what people think!”  The idea was something would really have to blow it out of the water to justify investing in this category.  The fact that it was almost even across the board makes me think it’s not worth the cost to change anything too major here.

Open Feedback Results

The open feedback results were also pretty illuminating and interesting.  Although it would take a lot longer post in order to go over all the results there were a few themes that emerged and I wanted to discuss how we planned on address them.  They’re ranked here in terms of “most often requested.”

Coaching

“Coaching is the biggest driver for continued membership for many of the fellow athletes I know.
“If you have more than 10-15 athletes in a class, the coach can’t do much coaching. There isn’t a lot of skills development occurring in your bigger classes and it can be unsafe.”

In my perfect world the gym would be staffed by nothing but professional, full time coaches.  I think everyone would agree the coaches we have that do this full time always rank the highest.  From a corporate outlook, my hope is that by providing sound benefits for our current coaches we’ll also be able to attract better full time coaches in the future for the best overall experience.

However, I do agree we need to do more in the short term as well.  Again, broken record but: starting Nov 1st we’ll be adding secondary coaches to the 5:30am, 6:30am, 9:30am, 5:30pm and 6:30pm classes as well as all the Saturday classes.  

We’re also having an all-hands staff meeting on Saturday and Sunday (Oct 27/28th) where we better clarify coaching expectations and how we run classes to create a better experience for everyone no matter what time or what coach you have.

More Focus On Mobility/Cool Downs

”I think a recommended cool down/ stretch sequence for the major movements that week would be great.”

A number of people expressed an interest in a mobility or optional cooldown portion of the WOD.  I totally get that this would be something people wanted but I am a little surprised at how often it came up.  

I’m a huge believer in the Golden Hour.  The idea that the hour we have to train is for training.  Don’t get me wrong, I’m a huge fan of mobility too (I used to teach Mobility WOD seminars).  But the focus of the class should be training, not mobility. But I think there is a way for both….

As mentioned above, this fits nicely with a few additions to the coaching staff we’re making but our plan as it stands is starting in November we’ll be adding an additional (but optional) cooldown part of the WOD.  It’ll be structured just like a normal part of the WOD but it’ll be optional and run for roughly the 15 minutes following classes.

Better Cleaning

“Please do floor cleaning little more often. That’s probably my biggest complaint.”

“Additional cleaning days and ensuring the bathrooms have working toilets is very high on my list.”

I knew going in this was going to be a major one.  re heavily requested additions. But we figured it prudent to ask first, but to no surprise this was a common request.

To continue the theme, we’re doubling the cleaning service starting Nov 1st.

Another somewhat related issue was people’s concern with both dog’s and childcare.  As much as we’re happy to have both options, if you plan on taking advantage of that you must be extremely cognizant of your fellow athletes.  Children must remain either in the gated child section or on the couches. It’s just too much of a distraction/hinderance to other people in the class.  We understand that kids are let’s just say unpredictable at times. And by and large most parents do a good job of attending to their kids but let’s be extra courteous to everyone. If you end up having to remove your kid from the class please let us know so we can uncheck you from the roster so you don’t waste a class.

Regarding dogs, there will be a zero tolerance policy on any misbehaving.  No barking, or generally unhygienic behaviors will be tolerated. Again, we will happily take you off the roster incase you have to remove your dog but anyone planning on bringing their dog must be HYPER VIGILANT about how this affects your fellow athletes.  This is purely a luxury we want to be able to continue but will at a moment’s notice rescind if it becomes a problem.  

Also note: if you, the athletes, feel something intolerable regarding childcare or dog’s at the gym do not hesitate to let Jack or I know and we’ll deal with it immediately.  We understand it can be awkward to deal with so we’re happy to do it for you.

More/Upgrade Equipment

”I think the most important thing for me right now would be additional equipment – even down to more weight plates – sometimes in bigger classes with heavier lifts it seems like there’s not enough weight to go around for everyone to lift as heavy as they’d like.”

New equipment is something we try to order on a quarterly basis.  Typically our course of action is to tally up all the broken stuff, replace it, and then with whatever is left in the budget buy new toys.  We’ll be ordering new stuff in the coming weeks so by all means let us know what you’d like to have replaced even if it’s not broken, per se (the wall balls here are a great example).

At some point in November we’re going to be replacing the stand alone pullup bars at Patriot with another wall-mounted rig.  This will not only supply 6 more squat stations but also significantly more wall ball space since we can put targets on the front.  We’ll also be adding 4 more bikes

In Conclusion

Once again, I just want to say thanks again for taking the time to fill out the survey.  It’s super helpful for making decisions that will help us provide the best possible gym in the area.

You’ll be hearing some more in the month leading up to November but many of the concerns will be addressed by then.  If you felt anything here was glossed over please reach out or leave a comment below and we’ll do our best to get you an answer/solution.

In the meantime, and as always, please reach out to jack@patriotcrossfit.com or colin@potomaccrossfit.com if you have any pressing concerns.

 

The Future of SweatCon

SweatCon is dead.  Long live SweatCon.  

We’re entering a new era of Sweatcon as we transition into the fall season.  

As many of you know, originally SweatCon was supposed to be just a summer thing.  But the feedback came in fast and furious about how much people liked it. The most consistent commentary regarding how it served as a nice change of pace to the regular class.

SweatCon has been a tough balance both from a programming perspective and a philosophical one. CrossFit at it’s core is a no frills, only do what works methodology. That’s why weightlifting and technique feature so heavily in our classes: they are important.  However, we’re also about making workouts challenging but fun, intense but measured. And there’s no question that SweatCon scratched that itch

That’s why we’re going to be extending SweatCon’s run as a new program with a new schedule that will make planning and programming a little easier and we think a better overall class experience.  

Here are the basic details:

When: Starting October 1st, Tuesday and Thursdays. 9:30am/7:30pm at Patriot.  6:45pm at Potomac.  

What: Think of this new version of SweatCon as a CrossFit class that has substituted the 25-35 minutes of strength with 25-35 minutes of purpose-driven intervals designed to build your aerobic engine.  This program is ideal for those of you who like endurance focused events like marathons, fun running, or obstacle races.

How: We’ve been experimenting with a different structure lately that people seem to have been enjoying.  We’re breaking this down into 3 parts (built to mimic a long road race).

 

  • The Grind: This is where a majority of the work is done.  Intervals ranging from 30 seconds to 10 minutes built in a structured and progressive format to cycle over the weeks and wave up and down in intensity to actually make you fitter.
  • The Kick: Just like any race there are moments where you need to switch gears.  Where you go from maintaining to sprinting. Think of this like a fast finish.  The sprint to the end or to try and pass someone.
  • The Finish: There’s a load of work to be done even after you cross the finishline.  This where we’ll focus on stability and cool downs to get you better after the race is over.

 

 

Example:

Warm Up

5 minutes:
10/leg Sampson Lunges
10leg Spiderman Crawls
10 Calories

The Grind

4 rounds,
1:00 AMRAP
15 Wall Balls
AMRAP Burpees
…rest 30 seconds…
1:00 AMRAP
20 KB Swings
AMRAP Pullups
…rest 30 seconds…
1:00 AMRAP
25 Box Jumps
AMRAP Double Unders
…rest 30 seconds…

The Kick

5 minutes AMRAP:
Row 700m
AMRAP Pushups

The Finish

5 minutes AMRAP:
5 Weighted Situps
5 Weighted Russian Twists
10 Hollow Rocks

This is the beginning of a new era of programming and classes that we’re going to be experimenting with at PCF (Strength class up next).  We have more classes like this coming so by all means reach out if you have classes you’d like to see and we’ll see what we can do!

 

 

Battle for the Capital | Week 5 Update

 

All right folks, the finals are just around the corner and here’s how things stack up…

  1. Team Patriot Black – 26 pts
  2. Lil Paytwiots – 25 pts
  3. DCF Won – 24 pts
  4. DCF Varsity – 19.5 ptsm
  5. SBTY – 17.5 pts
  6. Potomac Resilience – 17 pts

Week 5 will consist of four stages, culminating with the final event:

  • Prelims
  • Repechage
  • Semi-Finals
  • Finals

In order to progress from one stage the next, teams will have to perform well against those in their heat. This will look, and feel a bit like March Madness. Here’s how the day will run.

Prelims…

The first event will consist of two teats.

  • Heat 1: Team Black vs. DCF Varsity vs. Potomac Resilience
  • Heat 2: Lil Paytwiots vs. DC Won vs. SBTY

The top team from each heat will get an automatic bid into the Semi-Finals. The four teams that do not win their respective heats will participate in the Repechage.

Repechage…

The four aforementioned teams will square off against one another in the second event of the afternoon.  The top two teams from the Repechage will advance to the semifinals, joining the two teams that won their heat in the Prelims.

Semi finals…

The top seeded team from the Prelim will face the lower seeded team from the Repechage and the lower seeded team from the Prelim will face the winner of the Repecahge.  The winner of each match will move on to the Finals.

Final event…

Only two teams will qualify for the last event of the Battle for the Capital. This is a winner-take-all scenario.  

Events will continue to be announced in the coming days. Teams, per usual, will need to have a minimum of two male and two female athletes present in order to fully participate.

The Prelims will kick off at 12:30 p.m., so plan to arrive early to begin warming up and be present for workout briefs.

LABOR DAY MONDAY Schedule: We will treat it like a Saturday:
Patriot: 0800 | 0900 | 1000
Potomac: 0830 | 0930 | 1030

The Battle for the Capital

What it is…

The Battle for the Capitol is a multi-week competition between teams from District CrossFit, Patriot CrossFit, and Potomac CrossFit. Each team will have 8 athletes, and each affiliate will field two teams (for a total of 6 teams). This is a one-division event, there will be no scaled or mixed divisions.

When it is …

Week 1; 8/18: District @ Potomac

Week 2; 8/25: Patriot @ District

Week 3; 9/1: Potomac @ Patriot

Week 4; 9/8: Rest Week

Week 5; 9/15: Championship @ Potomac (All team compete)

How teams will be built …

If you wish to compete, click here to register as an athlete.

Staff from each gym will choose teams of 8 based on the pool of registered athletes. This is on a first-come, first-serve basis; athletes available to compete in at least 2 of the 3 event weekends will be given deference over athletes only available for 1 event weekend. Athletes do not have to attend every single week, though it is preferred and beneficial for your team if you are able to. All events will require no more than 4 athletes (two men and/or two women), meaning if you have more than 4 athletes on hand, you may sub competitors out from one event to the next based on the workouts and the team members’ various strengths and weaknesses.

The competition …

In Weeks 1-3, teams will face off in 3-4 events testing a wide range of fitness.  These preliminary weeks will be used to seed and rank each team going into the Championship Weekend, Week 5.  On 15 September, all 6 teams will meet at Potomac CrossFit for an all-day event. The semifinals will be held in the morning, and the finals in the afternoon. As we get closer to the day of the event, scoring protocols will be released.

Interested in judging? Click here to sign up to judge!

3 Pros & Cons of New Programming

3 Pros & Cons of New Programming

by Andrew Killion

Programming is a funny thing.  It’s so easy to get lost in the weeds, add complexity and end up with too much accessory work, tempo and optionality.
While I’m all for keeping things up to date and modern; I’m also willing to admit sometimes the old school had it figured and if it wasn’t broke you shouldn’t try to fix it.
So what’s that mean for you?  Well for the month of July we’re going to do things a little more old school with our normal Group Class.  We’re going to go back to the old days of CrossFit where there’s one WOD variation instead of 3. We warm up, do strength, and then do a metcon.  Potomac and Patriot will still have different WODs, but they’ll be more similar than they might seem at a glance.
We’re gonna try this out for July and then see what you all think.  All we ask is that you give it a try and let us prove to you why it’s an upgrade.  Then we’ll open things up to feedback about whether to keep it, improve it, or scrap it. So after July if you hate it, we’ll figure it out.
Pro’s

1.) Simplicity is King

In the words of Albert Einsetin, “if you can’’t explain it to an 8 year old you don’t know it yourself.”  I think the same thing applies to workouts. Let’s be clear: that doesn’t mean boring, lack of creativity, fun or purpose.  It just means things don’t need to be overly complex to be fun and effective. Ask any coach worth their salt and they’ll tell you that a simpler program is a better program.  Our aim is to streamline the programming to make it work better for you.

2.) Faster Progress
People are creatures of habit. If there’s one thing I’ve learned since joining you guys it’s that interrupting habits can be dangerous territory.  However, one of the core tennants of CrossFit is that habit and routine are the enemy. People get stuck in ruts/routines and I’m concerned our current format encourages this.  But I’m 100% confident that this shift in programming (while admittedly disrupting your habit/routine in the beginning) will create MUCH greater fitness gains for you.

3.) More Workout Bang for your Buck
A lot of people like to bandy about the idea of “train smarter and not more often.”  To which my normal reply is “how about both?” I subscribe to the “golden hour” theory of training.  At PCF we have one hour to get in as much smart work as we can possibly muster. So we’re going to make it as dense as we can.  So expect to see more intense and shorter lifting portions as well as more (but not too many) longer metcons (think somewhere between the normal WOD and SweatCon at least twice a week).  I’ve been developing programs for gyms, 100lb weightloss clients and CrossFit Games athletes for over 10 years now, and this is by far the most effective system I’ve developed in that time.
Con’s
1) No more levels.
I know this is absolutely going to be the biggest cause of contention.  I’m more than up for taking the heat for this but let me explain my rationale.

As I mentioned above in the “faster progress” section I think levels cause people to stagnate.  We are creatures of our habits and when you’re used to doing L2 you’ll stay in L2 even if you could’ve potentially done more.  

I firmly believe we have the best coaches in the DMV and I’m going to challenge them to come up with a perfect workout for you.  You aren’t expected to make it up yourself or go up to them, they are coming to you. We’re going to provide the template (the WOD) and they’re going to make that workout fit where your level is, not expect you to fit into some arbitrary level that was designed for a different set of circumstances. 

I’m fully aware this is going to disrupt your routine, but I’ve been doing this long enough to know that if you give it an earnest try you’re going to love it.
2) Intimidation Factor.
Some of these WODs are going to look intimidating as hell.  You’re 100% going to look at some and think “I can’t do that.”  You’re also 100% wrong. You’re going to see WODs with RX’d deadlifts at 355 lbs for men and 245 lbs for women.  Do not talk yourself out of it. Again, the goal here is to lean on the coaches and let them show off a little bit in how much they can tailor the workout for you.  No one expects you to do every WOD RX’d (full disclosure: some of you need to be doing RX’d+). But, if you show up, we’ll make this an awesome workout for you every single time.

2) Change.
Change. It’s different.  And I know there’s comfort in routine.  But to quote to common sayings in CrossFit: “get comfortable being uncomfortable” and “routine is the enemy.”  

We’re taking it back old school CrossFit.  For those of you from the N. Highland days this will look and feel very familiar.  I did the levels thing, the remote program following thing, the tempo thing (yuck); and none of it has out performed just some good ol’ fashioned CrossFit.  

To cite another favorite CrossFit saying of mine: “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”  I think by bringing everything together into one big community (instead of 3 levels x 2 gyms) you’re going to see just how powerful that magic can be.
All my best,
Andrew Killion

Social Events for the Month of June: Flex on The Mall & The Nats

 

FLEX ON THE MALL

Just a reminder that Flex on the Mall is coming up on June 9th on the National Mall.  Athletes must be at check-in by 8 AM but the event heats kick off around 11 am. We have a TON of athletes competing that would love to see all PCF members come out and support. We’ll be teaming up with District CF and it’ll be a great opportunity to intermingle. We’ll be setting up a few tents for both our athletes and spectators!

Here’s a brief list of things we’re bringing to Flex that you should come check out:

-A Margarita Machine (that will totally not have alcohol in it 😏😏😏😏)

-4 Different Physical Therapists to work on athletes or regular people!

-Free Philz Coffee

-Free FitAid and Kill Cliff

-Free Meals from Territory

-Cornhole

-Can Jam

-Spikeball

…and more!

 

AFTER PARTY! 

 

 

The After Party will be held at Lyon Hall at 8 PM located at 3100 Washington Blvd, Arlington, VA 22201. We’ve booked the front Lounge area just for members of PCF. So after you’ve showered the Mall off, bring your friends and family and enjoy some delicious food and libations. 

 

NATS GAME vs PHILLIES – 6/23 4:05 PM

WHO: Join District CrossFit members for an intra-gym social event!

WHAT: Going to see the Nats vs Phillies!

WHEN: June 23rd at 1:00 PM

WHERE: We’ll start with a tailgate at 1 PM at District CrossFit and then venture over to the stadium for the game.

HOW: 15$ –   RSVP here! 

WODIFY is coming 6/18!

 

In the next few weeks, besides upgrading equiptment, you’ll see some significant changes taking place.

We’re installing the Wodify Core Kiosk – two large monitors and a keyboard – on the wall of both boxes at PCF. It’s a big investment that’s going to make your fitness experience that much better.

Watch this video for more:

Wodify was designed to help you:

 Log into class

 See the workout for the day

 Check your performance history

 Enter your scores

 View the Leaderboard

 Visualize your progress over time

 Hit more PRs

 

One of the advantages you’ll notice when Wodify goes live is the ability for you to track your performance results both at the gym and on the Wodify mobile app.
There are many benefits to performance tracking, like having a clear picture of your progress.

Wodify makes this easy with visual charts. Every time we program a strength movement or benchmark metcon, you’ll be able to see your performance history after you sign in. You’ll know exactly what you need to do to improve your results.

Logging your results and making them public on the Leaderboard also keeps you motivated and fosters a little friendly competition, which never hurt anybody.

 

Finally, keeping a record of past performance serves as great motivation to keep coming back and pushing yourself further.
We’re really excited about Wodify and hope that once it goes live, you’ll enjoy the features inside the gym and on the mobile app.
Keep an eye out for an activation email about Wodify delivered to your inbox the week of June 11th! 

 

Please email lj@pcf.fit with any questions!

Upgrade Weekend – June 16th + 17th

Hey Team PCF,

The weekend of June 16-17th we’ll be making some major upgrades to Potomac and Patriot. These upgrades include installing new assault bikes, a rig at Patriot, new Games boxes, dumbbell weights and reorganizing the space to improve usage and much more.

As a result, we’re going to need your help!

We’re looking for any available volunteers to help us with the installation and movement of all the new equipment.

We will need:

  • Hammer Drills
  • Socket Wrench plus large gauge sockets
  • Drills
  • Drill bit sets
  • bodies to move weight

We’ll plan to be at Potomac for the morning and Patriot in the afternoon.

If you can help at any point during the day, please fill this out. We’ll provide beer and pizza! 

While we do the install, we’ll be offering our regular 8/9/10 am classes at Patriot but Potomac will be closed for the day on Saturday. TBD about Sunday’s classes, stayed tuned to the blog and Slack for a determination on that! 

Bitnami