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!

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Friday 180810 at Patriot

Strength

Banded Deadlift (4-4-4-4-4-4, 70%)

Metcon (AMRAP – Reps)

2 Rounds:
4 minute AMRAP
750m row
Power Cleans 135/95lbs

…rest 2:00…

4 minute AMRAP
50 Calorie Bike
Thrusters 135/95

…rest 2:00…

Thursday 180809 at Patriot

Gymnastics/Skill Work

Metcon (4 Rounds for reps)
Alternating EMOM for 12:00
Minute 1: 4 Alternating DB Snatches
Minute 2: 3 Burpee Box Jump Overs
Minute 3: 5-6 Kipping Pull Ups or 2-3 Muscle Ups

CrossFit Games Open 17.1 (Time)

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Sunday 180805 at Patriot

Metcon (Time)

For time:
12-9-6
KB Snatch 53/35lbs
Strict Pull Up
Strict Deficit Handstand Pushup 8″, 4″

…rest 5:00…

3 Rounds for Time:
5 Box Pushes
15 Ring Dips
30 MedBall Sit Ups

…rest 5:00…

3 Rounds for Time:
20 Cal Bike
5 Squat Cleans 205/115lbs
20 Burpees

Score is Total Time (without rest)

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