#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 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.

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.

Friday 180518 at Patriot

TRY SWEATCON DAY!

Test out our new program Sweatcon, in all classes today.
Once the Coach explains the workout, you’ll gather all your equipment and then get started.
There will be a one minute rest between each section!

Warm Up: AMRAP 5:00

10 lunges

5 inch worms

20 jumping jacks

5 Burpees

 

Progress Report (PR): 3:00 MIN

400m run/ 500m row

 

Core 101: 6 MIN (3 rounds)

40/20 – Forearm Plank Hold

20/10 – V-Up

20/10 – Hollow Body Hold

 

Strength 101: EMOM 12:00

Min 1: 12 Goblet Squats

Min 2: 9 DB Hang Power Cleans + 9 DB Push Press

Min 3: 6 Pull Ups

 

MetCon 101: AMRAP 5:00

Overhead Plate Lunges

 

MetCon 102: For Time (10:00 Cap)

Buy in 200m run….then

3 rounds of 10 Devil Press, 10 Sit Ups, 50 Double Unders (100 single unders)

 

Thursday 180517 at Patriot

RX/Performance
Every minute, on the minute, for 30 minutes (6 sets) of:
 
Minute 1 – 15/12 Calories of Row
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups

Find a group of five you can share equipment with.

Level II
Every minute, on the minute, for 30 minutes (6 sets) of:
 
Minute 1 – 15/12 Calories of Row
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (95/65 lbs)
Minute 5 – 8 Handstand Push-Ups

 
Find a group of five you can share equipment with.

Level I/Fitness
Every minute, on the minute, for 30 minutes (6 sets) of:
 
Minute 1 – 12/8 Calories of Row
Minute 2 – 12 Burpees
Minute 3 – 8 Strict or Assisted Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Dumbbell Strict Press

 
 
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

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

Wednesday 180516 at Patriot

RX/Performance

A.

Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Lift-Offs + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.


B.

For time:
Run 800 Meters
30 Power Snatches (135/95 lbs)
Run 800 Meters

The 30 power snatches should take no more than 5 minutes.

Level II

A.

Every 2 minutes, for 20 minutes (10 sets):
2 Snatch Lift-Offs + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.


B.

For time:
Run 800 Meters
30 Power Snatches (95/65 lbs)
Run 800 Meters

The 30 power snatches should take no more than 5 minutes.

Level I/Fitness

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Banded Glute Bridges x 30 reps @ 10X0
 
 
 

B.

For time:
Run 800 Meters
75 Kettlebell Swings
Run 800 Meters
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Tuesday 180515 at Patriot

RX/Performance

A.

Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 32X1

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.

 
 
 
 

B.

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)
Level II

A.

Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 32X1

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.

 
 
 
 

B.

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (95/65 lbs)
Level I/Fitness

A.

Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Resistance Band Face Pulls x 12-15 reps @ 2011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 6-10 reps
Rest 45 seconds

B.

Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Monday 180514 at Patriot

RX/Performance

A.

Take 20 minutes to build to today’s 1-RM Bench or Floor Press
 
 
 
 
 
 
 
 

B.

Complete as many rounds and reps as possible in 10 minutes of:
5/3 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
Level II

A.

Take 20 minutes to build to today’s 1-RM Bench or Floor Press
 
 
 
 
 
 
 
 

B.

Complete as many rounds and reps as possible in 10 minutes of:
3 Strict Handstand Push-Ups
10 Box Dips
15 Push-Ups
15 Double-Unders
Level I/Fitness

A.

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Rowing
10 L-Seated Dumbbell Presses
10 Stationary Dips
10 Push-Ups
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.
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