#SummerStrong @ PCF
  • UPGRADE WEEKEND: Schedule changes 16th/17th – Potomac closed Saturday, Patriot & Potomac closed Sunday. 8, 9 and 10 is on Saturday at Patriot and there will be a 9:30 AM track workout at Washington & Lee with Coach Amy on Sunday. 
  • WODIFY IS COMINGOur new member management software starting 6/18.
  • PCF & DCF Go to the Nats Game: On 6/23 join DCF for a tailgate and group trip to the Nats game.
  • NEW! PCF Slack Channel Join here! Read more here!
  • 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 1200 & 1530 | Sun 0930 & 1700
  • 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 170816 at Potomac

RX’d
E2MO2M for 10 Minutes,
Snatch**, 2 Reps*
21-15-9
Kettlebell Swing (70/53)
Toe-to-Bar
Calorie Row
Level II
E2MO2M for 10 Minutes,
Snatch**, 2 Reps*
21-15-9
Kettlebell Swing (53/35)
Toe-to-Anywhere
Calorie Row
Level I
E2MO2M for 10 Minutes,
Snatch**, 2 Reps*
17-12-7
Russian Kettlebell Swing (53/35)
Hanging Knee-Raise
Calorie Row
Notes:

*Snatch reps DO NOT need to be touch-and-go, but try to have both done within 60 seconds of each other. Aim for 90%.

**Snatch Anyhow

Monday 170814 at Patriot

RX’d
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 500 Meters
135/95 lbs Ground to Overhead x Max reps

Rest 3 minutes

Level II
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 500 Meters
115/75 lbs Ground to Overhead x Max reps

Rest 3 minutes

Level I
A.
Three sets of:

Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
Rest 90 seconds
B.
Against a 3-minute running clock…

Row 400 Meters
95/55 lbs Ground to Overhead x Max reps

Rest 3 minutes

Notes:
In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

For the pull ups, find assistance that allows you to get to 8-10 reps. For more notes on today’s workout, go here.

Saturday 170812 at Patriot

RX’d
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Pull-Ups
20 Kettlebell Swings (53/35)

Level II
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (115/85 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Pull-Ups
20 Kettlebell Swings (53/35)

Level I
A.
In teams of three, complete as many rounds as possible in 15 minutes of:*

3 Power Cleans (95/65 lbs)
6 Burpee Box Jump-Overs (20″/12″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:*

10 Assisted Pull-Ups
15 Kettlebell Swings (53/35)

Notes:

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

: :

Saturday 170729 at Potomac

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

RX’d
7 Rounds For Time
7 Rounds for Time
50 Double-under
19 Russian Kettlebell Swing (70/53)
10 Burpee Box Jump (24/20)
Rest 2 Minutes
Level II
7 Rounds For Time
30 Double-under
19 Russian Kettlebell Swing (53/35)
10 Burpee Box Jump (20/16)
Rest 2 Minutes
Level I
7 Rounds For Time
7 Rounds for Time
50 Single-under
9 Russian Kettlebell Swing (53/35)
10 Burpee Box Jump (16/12)
Rest 2 Minutes
Notes:

40:00 Minute Time Cap

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