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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Saturday 180630 at Patriot

“Rabbit’s Delight”
 
Objective:
Complete as many repetitions as you can, as quickly as you can.
 
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
WOD

Movements:

Thrusters (45/35 lb)
KB Swings (53/35 lbs)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.
(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)
 
Prize:
Pride

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

Friday 180629 at Patriot

WOD

A.

Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%

B.

Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Thursday 180628 at Patriot

WOD

A.

Every 2 minutes, for 20 minutes (10 sets) of:
Snatch x 1 rep
Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+

B.

“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

L2: 75/50 or 95/65 lbs Front Squats

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

Wednesday 180627 at Patriot

WOD

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 450/350 Meters of Rowing
Station 2 – 50-Foot Walking Lunges with KB/DB Farmer’s Carry (70/53)
Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)


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

Tuesday 180626 at Patriot

WOD

A.

Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps
*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% or more

B.

Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (53/35)
30 Air Squats
40 Double-Unders

L2: 20 double unders/40 jumping squats/200 m run

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

Monday 180625 at Patriot



WOD


A.

Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6-8 reps @ 20X1


B.

Three sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs (24/20) + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

L2/L1: 20/12#, HSPU negatives/from a box/push ups, Assisted Pull Ups, K2E or Hanging Knee Raises

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