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

Friday 180706 at Patriot

WOD

A.

Sumo Deadlift
5-5-4-4-4-3-3-3, 60%+

B.

Open WOD 13.2
10 minutes AMRAP:
5 Shoulder to Overhead, 115/75lbs
10 Deadlifts
15 Box Jumps, 24/20lbs
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Sweatcon Tuesday 7/03/18 at Sweatcon Workouts

Potomac CrossFit – Sweatcon

View Public Whiteboard

Metcon (AMRAP – Reps)

Warm up – 4 MIN 20/10

50M Run

Lunges

Inchworms

Step-ups

Progress Report – 3 MIN

Push Press

MetCon 101 – 10 MIN EMOM

1 Wall ball

1 Sprawl tuck jump

*Increase reps by 1 each RD

MetCon 102 – 9 MIN 40/20

Windmill sit-ups

HSPU

Box jumps

MetCon 103 – 14 MIN AMRAP

125M ROW

4 Deadlifts

4 Burpee over bar

*Increase reps by 4 each RD

score your PROGRESS REPORT

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