#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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Sunday 180513 at Patriot

RX/Performance

A.

AMRAP 20:
50 kb swings 70/53,
100 double unders,
50 hollow rocks,
100 double unders,
50 bodyweight lunges,
100 double unders,
50 abmat sit ups,
100 double unders
Level II

A.

AMRAP 20:
50 kb swings 53/35,
50 double unders,
50 hollow rocks,
50 double unders,
50 bodyweight lunges,
50 double unders,
50 abmat sit ups,
50 double unders
Level I/Fitness

A.

AMRAP 20:
50 kb swings,
100 single unders,
50 V-Ups,
100 single unders,
50 bodyweight lunges,
100 single unders,
50 abmat sit ups,
100 single unders
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Sunday 180513 at Potomac

RX’d
EMOM for 12 Minutes
Mins 1 & 2: 4 Turkish Get-up
Min 3: L-Sit Hold, :20
 
Run 600m, then
7 Rounds of
12 Double Kettlebell Deadlift (70/53)
9 Toe-to-Bar
6 Handstand Push-up
Level II
EMOM for 12 Minutes
Mins 1 & 2: 4 Turkish Get-up
Min 3: L-Sit Tuck, :20
 
Run 600m, then
7 Rounds of
9 Double Kettlebell Deadlift (70/53)
9 Toe-to-Anywhere
6 Abmat Handstand Push-up
Level I
EMOM for 12 Minutes
Mins 1 & 2: 4 Turkish Get-up
Min 3: L-Sit Tuck on Box, :20
 
Run 600m, then
7 Rounds of
9 Double Kettlebell Deadlift (53/35)
9 Hanging Knee-Raise
6 L-Sit Dumbbell Press

Post times to comments.

Saturday 180512 at Patriot

RX/Performance

A.

In teams of four, complete three rounds each of:
Row 500 Meters or Run 400 Meters
30 Thrusters (75/55 lbs)
20 Pull-Ups
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

Level II

A.

In teams of four, complete three rounds each of:
Row 500 Meters or Run 400 Meters
30 Thrusters (45/40 lbs)
20 Pull-Ups
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

Level I/Fitness

A.

In teams of four, complete three rounds each of:
Row 500 Meters or Run 400 Meters
30 DB Thrusters
20 Ring Rows
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Saturday 180512 – Jack at Potomac

From Brian: Oh hey guys, zup?

So Dan and I are hanging up the spurs on the management of PCF, but you guys are in good hands, because a) all of our full time coaches and staff are staying in place and b) our former intern good friend Andrew Killion of District CrossFit is taking over ownership responsibilities.

Now what, praytell, are “ownership responsibilities” you might ask?

Well Wolf, thank you for asking that question, it’s great to be here in Iowa — GO HAWKEYES!.

[Ahem]….“Owner responsibilities” as I understand them are:

1) Bring tequila to parties.
2) Repeat as necessary.

And while all of you know me as modest to the point of distraction, I have to say I crushed that shit for almost 10 years [envision me with determined thumb point with slight underbite/squint here].

Now in talking to Andrew during this transition, it seems there are other things that I may have wanted to do to run a “successful business”. What he doesn’t understand is that while running a “successful business” is great, would that get you the occasional free sample at Lyon Hall? No sir, as I understand the way that system works it was only I that could get a small pour of beer from the tap to try before paying full price for a pint – so joke’s on you there buddy with your “responsible business practices” or “taking care of your staff and customers”.

Anyway, so thanks for the memories, shout out to Dan for not killing me. Thx to Gretchen, Colin and LJ for putting up with my inane and too frequent “meetings”/trying out my new standup material. Thx to Liz, Jen, RJP for all the backend support that was underpaid and underappreciated. Thx to all the coaches we’ve had over the years who are too many to mention and who are probably confused by the whole idea of “leadership” now as it shouldn’t usually involve that much drinking.

Anyway, FITNESS!! #hashtag

“Jack”

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

RX’d
AMRAP in 20 Minutes
10 Push Press (115/75)
10 Kettlebell Swing (53/35)
10 Box Jump (24/20)
Level II
AMRAP in 20 Minutes
8 Push Press (95/65)
10 Russian Kettlebell Swing (53/35)
10 Box Jump (20/16)
Level I
AMRAP in 20 Minutes
8 Push Press (75/55)
10 Hang Dumbbell Snatch (40/25)
10 Box Jump (16/12)

Post rounds plus reps to comments.

 

PCF May Fauxdown – Events 1 & 2 at Potomac Uncategorized

Events 1 & 2

 

RX’d
For Time:
50 Clean-and-Jerk (135/85)
10/6 Rope Climb (15′)
50 Synchro Burpee Over the Bar
Scaled
For Time:
50 Clean-and-Jerk (95/65)
10/6 Rope Climb (10′)
35 Synchro Burpee Over the Bar


Post times to comments.

 

Notes:
* Event 1: Time to complete clean-and-jerks. Event 2: Time to complete all work. *13:00 Cap. One partner working at a time on barbell and rope climb. Athletes must be on the floor simultaneously during burpees. Share the work as needed.

Friday 180511 at Potomac

RX’d
Overhead Squat, 3-Rep Max
 
For Time:
9 Ring Dip
15/12 Calorie Row
12 Ring Dip
15/12 Calorie Row
15 Ring Dip
15/12 Calorie Row
12 Ring Dip
15/12 Calorie Row
9 Ring Dip
15/12 Calorie Row
Level II
Overhead Squat, 3-Rep Max
 
For Time:
9 Assisted Ring Dip
15/12 Calorie Row
12 Assisted Ring Dip
15/12 Calorie Row
15 Assisted Ring Dip
15/12 Calorie Row
12 Assisted Ring Dip
15/12 Calorie Row
9 Assisted Ring Dip
15/12 Calorie Row
Level I
Overhead Squat 7-5-5-5-3-3-3
 
For Time:
9 Box Dip
15/12 Calorie Row
12 Box Dip
15/12 Calorie Row
15 Box Dip
15/12 Calorie Row
12 Box Dip
15/12 Calorie Row
9 Box Dip
15/12 Calorie Row

Post times to comments.

Friday 180511 at Patriot

RX/Performance

A.

Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds

B.

Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Snatches (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Level II

A.

Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps in 60 seconds

B.

Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Snatches (95/65 lbs)
10 Push Press (95/65 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Level I/Fitness

A.

Three sets of:
Death March x 16-20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 15 reps @ 1111
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 reps @ 1010
Rest 90 seconds
 
 
 
 

B.

Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest
30 seconds of Anchored Sit-Ups
30 seconds of Rest
30 seconds of Wall Sits
30 seconds of Rest
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Thursday 180510 at Patriot

RX/Performance

A.

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
 
 

B.

Two sets for times of:
30/25 Calories of Row
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Level II

A.

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 2-4 Ring Muscle-Ups or Muscle Up Practice
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit on Box x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.

Two sets for times of:
30/25 Calories of Row
20 Burpee Box Jump-Overs (24″/20″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Level I/Fitness

A.

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
 
 
 
 

B.

Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Thursday 180510 – AGOQ2 at Potomac

Age Group Online Qualifier, Workout 2
RX’d
E3MO3M for 9 Minutes (3 Sets)
5 Muscle-up
10 One-Arm Seated Barbell Press (5/side)
Pistol Practice

4 Rounds for Time*
25 C2B Pull-up
5 Clean (170/115)

Level II
E3MO3M for 9 Minutes (3 Sets)
5 Jumping Muscle-up
10 One-Arm Seated Barbell Press (5/side)
Pistol Practice

4 Rounds for Time*
20 Pull-up
5 Clean (145/95)

Level I
E3MO3M for 9 Minutes (3 Sets)
5 Toe-to-Bar + 5 Push-up
10 One-Arm Seated Barbell Press (5/side)
Pistol Practice

4 Rounds for Time*
25 Assisted Pull-up
5 Clean (105/75)

Post times to comments.

 

Notes:
*15:00 Cap
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