#SummerStrong @ PCF

 

#SUMMERSTRONG @ PCF:  Check out everything we’ve got going on for Summer ’18

  • Monday 5/28: Potomac Closed | Head over to Patriot for Memorial Day Murph
  • Memorial Day Murph | Patriot CrossFit | Sign up for heats here:
    8:00am Heat | 8:30am Heat | 9:00am Heat |  9:30am Heat | 10:00am Heat | 10:30am Heat
  • Post Murph Get Together @ Thirsty Bernies: 12-4 PM Private Party They’re opening up 12-4 just for us for a private party. Bring your friends and family! If you plan on attending, we’ll need a final count, so let us know here.  
  • NEW! PCF Slack Channel Join here! Read more here!
  • NEW! PCF #SummerStrong Tank Tops Order Here by 5/15!
  • NEW! Open GYM: Sundays 9:30 @ Potomac / Sundays 10:30 @ Patriot
  • NEW! SWEATCON Class: CrossFit-style, cardio-based class designed to make you sweat!
    • POTOMAC: Tues 1845 | Thurs 0645 | Sat 0930
    • PATRIOT: Weds 0930 | Thurs 1830 | Fri 1530 | Sun 0930 & 1700
  • NEW! MESS Movement Efficiency Seminar Series: w/ Coach Colin starting 5/16 at 1845 | $199 for six sessions
  • NEW! CrossFit Weightlifting Seminar: July 21 & 22 @ Patriot CrossFit! Join the CrossFit HQ Weightlifting Seminar staff for a two-day seminar on the snatch and clean-and-jerk. Click here to register!
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Wednesday 180523 at Potomac

RX’d
Power Clean 5x3x70%
 
AMRAP in 5 minutes
10 Russian Kettlebell Swing (70/53)
5 Handstand Push-up
 
Rest 2 Minutes
 
AMRAP in 5 Minutes
20 Double-under
7 Ring Dip
Level II
Power Clean 3-3-3-3-3-3-3-3
 
AMRAP in 5 minutes
10 Russian Kettlebell Swing (53/35)
5 Abmat Handstand Push-up
 
Rest 2 Minutes
 
AMRAP in 5 Minutes
10 Double-under
7 Assisted Ring Dip
Level I
Power Clean 3-3-3-3-3-3-3-3
 
AMRAP in 5 minutes
10 Russian Dumbbell Swing (40/20)
5 L-Sit DB Press
 
Rest 2 Minutes
 
AMRAP in 5 Minutes
30 Single-Under
7 Box Dip

Post times to comments.

Wednesday 180523 at Patriot

RX/Performance

A.

Five sets of:
Push Press x 4-5 reps
Rest 2 minutes

Build to today’s heavy 4-5 reps.

 
 
 
 
 

B.

Complete as many rounds and reps as possible in 12 minutes of:
15 Burpees
12 Push Press (115/75 lbs)
9 Strict Pull-Ups
Level II

A.

Five sets of:
Push Press x 4-5 reps
Rest 2 minutes

Build to today’s heavy 4-5 reps.

 
 
 
 
 

B.

Complete as many rounds and reps as possible in 12 minutes of:
15 Burpees
12 Push Press (95/65 lbs)
9 Strict Pull-Ups
Level I/Fitness

A.

Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 12 minutes of:
18/12 Calories of Rowing
12 Dumbbell Push Press
6 Strict Pull-Ups
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Tuesday 180522 at Patriot

RX/Performance

A.

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

Station 2: Handstand Walk x 10 meters

Station 3: Weightless Alternating Pistols x 16-20 reps

B.

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 200/150 Meters of Rowing

Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (53/35)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 30-Second Front Leaning Rest on Rings

Level II

A.

Station 1: 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps
Station 2: Partner assist or Handstand Wall Runs

Station 3: Weightless Alternating Pistols x 16-20 reps


B.

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 200/150 Meters of Rowing

Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (53/35)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 30-Second Front Leaning Rest on Rings

Level I/Fitness

A.

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Supine Ring Rows x 10-12 reps @ 2111

Station 2: Nose-to-Wall Handstand Hold x 60 seconds

Station 3: Single-Leg Squat Variant x 30-40 seconds each side

B.

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 200/150 Meters of Rowing

Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs

Minute 3 – 30-Second Front Leaning Rest on Rings

Minute 4 – 16 Alternating Cossack Squats

 

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Monday 180521 at Patriot

RX/Performance

A.

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep


Build over the course of the 12 sets to today’s heavy.


B.

“2008 CrossFit Games Finale”

For time:

30 Squat Clean & Jerks (155/105 lbs)

Level II

A.

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep


Build over the course of the 12 sets to today’s heavy.


B.

“2008 CrossFit Games Finale”

For time:

30 Squat Clean & Jerks (135/95 lbs)

Level I/Fitness

A.

Every two minutes, for 24 minutes (3 sets) of:

Station 1 – Romanian Deadlift x 8-10 reps @ 40X1

Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121


B.

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:

Kettlebell Swings

Goblet Squats

Push-Ups

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Monday 180521 at Potomac

RX’d
Back Squat 3RM
 
AMRAP in 9 Minutes
5 Deadlift (205/145)
15/10 Calorie Row
10 Deadlift (205/145)
15/10 Calorie Row
15 Deadlift (205/145)
15/10 Calorie Row
20 Deadlift (205/145)
15/10 Calorie Row
25 Deadlift (205/145)
15/10 Calorie Row
30 Deadlift (205/145)
15/10 Calorie Row
… until time runs out
Level II
Back Squat 3RM
 
AMRAP in 9 Minutes
5 Deadlift (165/115)
15/10 Calorie Row
10 Deadlift (165/115)
15/10 Calorie Row
15 Deadlift (165/115)
15/10 Calorie Row
20 Deadlift (165/115)
15/10 Calorie Row
25 Deadlift (165/115)
15/10 Calorie Row
30 Deadlift (165/115)
15/10 Calorie Row
… until time runs out
Level I
Back Squat 3RM
 
AMRAP in 9 Minutes
5 Deadlift (135/85)
15/10 Calorie Row
10 Deadlift (135/85)
15/10 Calorie Row
15 Deadlift (135/85)
15/10 Calorie Row
20 Deadlift (135/85)
15/10 Calorie Row
25 Deadlift (135/85)
15/10 Calorie Row
30 Deadlift (135/85)
15/10 Calorie Row
… until time runs out

Post times to comments.

Sunday 180520 – “Strung Out” at Potomac

RX’d
For Time:
Run 1200m
9 Thruster (95/65)
9 Pull-up
Run 800m
15 Thruster (95/65)
15 Pull-up
Run 400m
21 Thruster (95/65)
21 Pull-up
Level II
For Time:
Run 1200m
9 Thruster (75/55)
9 Assisted Pull-up
Run 800m
15 Thruster (75/55)
15 Assisted Pull-up
Run 400m
21 Thruster (75/55)
21 Assisted Pull-up
Level I
For Time:
Run 800m
9 Thruster (65/45)
9 Assisted Pull-up
Run 600m
15 Thruster (65/45)
12 Assisted Pull-up
Run 300m
21 Thruster (65/45)
15 Assisted Pull-up

Post times to comments.

Sunday 180520 at Patriot

RX/Performance

A.

AMRAP in 30 minutes5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

Level II

A.
AMRAP in 30 minutes5 Deadlifts (225/155 lb)
13 Push-Ups
9 Box Jumps (24/20 in)


Level I/Fitness

A.

AMRAP in 30 minutes5 Deadlifts (185/115 lb)
13 Push-Ups
9 Box Jumps (20/12 in)

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Saturday 180519 at Patriot

RX/Performance
Row-meo & Juliet”
 
In teams of two, complete the following for time:
 
300 Wall Ball Shots (20/14)
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

Level II
Row-meo & Juliet”
 
In teams of two, complete the following for time:
 
300 Wall Ball Shots (14/8)
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

Level I/Fitness
Row-meo & Juliet”
 
In teams of two, complete the following for time:
 
200 Wall Ball Shots
3000 Meter Run
4000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Saturday 180519 – Paul at Potomac

“Paul”

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

RX’d
5 Rounds for Time*:
50 Double-under
35 Knees-to-Elbow
10 Overhead Lunge (135/85)
Level II
5 Rounds for Time*:
25 Double-under
20 Knees-to-Elbow
10 Overhead Lunge (95/65)
Level I
5 Rounds for Time*:
:60 Double-under Practice
35 Hanging Knee-Raise
10 Overhead Lunge (75/55)

Post times to comments.

Notes:
*30:00 Time Cap
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