#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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Saturday 170826 at Patriot

RX’d
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (135/95 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

Level II
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (115/75 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

Level I
Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans (95/55 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Ball Shots (20/14)
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

Complete as many calories as possible in 6 minutes of:

Row for Calories

Friday 170825 at Patriot

RX’d
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (40/30)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
Level II
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (30/20)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
Level I
A.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers (20/10)
6 Burpee Pull-Ups
9 Box Jumps (20″/12″)

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.

Sunday 170723 at Patriot

RX’d

AMRAP in 16 Minutes
40 Burpee
20 Push Press (95/65)
30 Burpee
20 Push Press (115/85)
20 Burpee
20 Push Press (135/95)
10 Burpee
Max Reps Push Press (155/105)

Level II

AMRAP in 16 Minutes
40 Burpee
20 Push Press (75/55)
30 Burpee
20 Push Press (95/65)
20 Burpee
20 Push Press (105/75)
10 Burpee
Max Reps Push Press (115/85)

Level I

AMRAP in 16 Minutes
40 Burpee
20 Push Press (75/55)
30 Burpee
20 Push Press (75/55)
20 Burpee
20 Push Press (95/65)
10 Burpee
Max Reps Push Press (95/65)

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