July @ PCF #SummerStrong
  • FREE! Olympic Lifting 101 Miniseries: starting July 24-August 4th at Patriot, T/Th at 7:30pm, Sat at 12:00pm, two week seminar included in your membership for first five members that sign up. Read more and sign up here.
  • FREE! CrossFit 201 Advanced Skills Miniseries: starting July 17th-July 28th, at Potomac, M/W/Th 6:45 pm, two week seminar included in your membership for first five members that sign up. Read more here and sign up here.
  • New Open Gym Time. We’ve converted the WOD class into Open Gym for 7:30 PMs on Mondays and Tuesdays at Patriot starting 7/16. WOD will still be posted and a Coach will be available, but feel free to come in and work on whatever you’d like.
  • PCF/DCF Go To The Nats ! July 21st, 4:30 tailgate at DCF, 7:30 game at the Nats Stadium. $15. Sign up here! 
  • Summer Strong Tank Tops are in! If you didn’t get the pre-order, come grab a new tank top at Patriot for $35, as we ordered a few extras.
  • WODIFY IS LIVE! Email lj @ pcf.fit if you were not able to log in.
  • PCF Slack Channel Join here! Read more here!
  • 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!

Close

Thursday 180712 at Patriot

Strength

Good Mornings (4-4-4-4-4-4-4)

Metcon

AMRAP

10 minutes:
20 Hang Power Cleans, 155/105lbs
40 Wall Balls, 20/14lbs
80 Double Unders

Wednesday 180711 at Patriot

Strength

Box Squat 4-4-4-4-3-3-3-3 @ 70%+

Metcon

AMRAP

4 sets of:
4 minutes AMRAP:
10 Wall Balls 20/14
10 Burpees
10 Box Jumps 24/20
1 Min Rest

Tuesday 180710 at Patriot

Gymnastics/Skill Work

Metcon (No Measure)

Skill Work:
15 minutes, AMRAP:
3-5 Thrusters, 70%
5 Pistols/leg
10 Calorie Legs Only Row

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minutes AMRAP:
3 Hang Power Cleans, 155/105lbs
6 Toes to Bar
12 Wall Balls 20/14

Tuesday 180710 at Potomac

Strength

Metcon (Weight)

AMRAP in 15 Minutes
5 Back Squat
5 Broad Jump

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes
15 Deadlifts (205/145)
15 Medball Sit-up (20/40)

Monday 180709 at Patriot

Gymnastics/Skill Work

Weighted Pull Ups (5-5-5-4-4-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:
8 Pullups
16 Box Jumps, 24/20″
24 Thrusters, 65/45lbs

Sunday 180708 at Potomac

Metcon

Metcon (Time)

2 Rounds for Time:
100 Double-under
10 Thruster (155/105)

-Rest 5 Minutes-

3 Rounds for Time:
15 Burpee
15 Clean-and-Jerk (115/80)

-Rest 5 Minutes-

4 Rounds for Time:
20 Front Squat (65/45)
20 Pull-up

45:00 Cap

This workout falls outside of our normal programming. This splits as a great partner workout if need be.

Saturday 180707 at Patriot

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min Partner AMRAP, alternating movements:
10 Calorie Bike
15 Calorie Row
20 Thrusters, 65/45lbs
25 Pushups
30 Double Unders
25 KB Swings, 50/35lbs
20 Alternating Pistols
15 Pullups
10 Hang Power Snatches, 65/45lbs

Bitnami