#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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Sunday 180513 at Potomac

RX’d
EMOM for 12 Minutes
Mins 1 & 2: 4 Turkish Get-up
Min 3: L-Sit Hold, :20
 
Run 600m, then
7 Rounds of
12 Double Kettlebell Deadlift (70/53)
9 Toe-to-Bar
6 Handstand Push-up
Level II
EMOM for 12 Minutes
Mins 1 & 2: 4 Turkish Get-up
Min 3: L-Sit Tuck, :20
 
Run 600m, then
7 Rounds of
9 Double Kettlebell Deadlift (70/53)
9 Toe-to-Anywhere
6 Abmat Handstand Push-up
Level I
EMOM for 12 Minutes
Mins 1 & 2: 4 Turkish Get-up
Min 3: L-Sit Tuck on Box, :20
 
Run 600m, then
7 Rounds of
9 Double Kettlebell Deadlift (53/35)
9 Hanging Knee-Raise
6 L-Sit Dumbbell Press

Post times to comments.

Saturday 180512 – Jack at Potomac

From Brian: Oh hey guys, zup?

So Dan and I are hanging up the spurs on the management of PCF, but you guys are in good hands, because a) all of our full time coaches and staff are staying in place and b) our former intern good friend Andrew Killion of District CrossFit is taking over ownership responsibilities.

Now what, praytell, are “ownership responsibilities” you might ask?

Well Wolf, thank you for asking that question, it’s great to be here in Iowa — GO HAWKEYES!.

[Ahem]….“Owner responsibilities” as I understand them are:

1) Bring tequila to parties.
2) Repeat as necessary.

And while all of you know me as modest to the point of distraction, I have to say I crushed that shit for almost 10 years [envision me with determined thumb point with slight underbite/squint here].

Now in talking to Andrew during this transition, it seems there are other things that I may have wanted to do to run a “successful business”. What he doesn’t understand is that while running a “successful business” is great, would that get you the occasional free sample at Lyon Hall? No sir, as I understand the way that system works it was only I that could get a small pour of beer from the tap to try before paying full price for a pint – so joke’s on you there buddy with your “responsible business practices” or “taking care of your staff and customers”.

Anyway, so thanks for the memories, shout out to Dan for not killing me. Thx to Gretchen, Colin and LJ for putting up with my inane and too frequent “meetings”/trying out my new standup material. Thx to Liz, Jen, RJP for all the backend support that was underpaid and underappreciated. Thx to all the coaches we’ve had over the years who are too many to mention and who are probably confused by the whole idea of “leadership” now as it shouldn’t usually involve that much drinking.

Anyway, FITNESS!! #hashtag

“Jack”

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

RX’d
AMRAP in 20 Minutes
10 Push Press (115/75)
10 Kettlebell Swing (53/35)
10 Box Jump (24/20)
Level II
AMRAP in 20 Minutes
8 Push Press (95/65)
10 Russian Kettlebell Swing (53/35)
10 Box Jump (20/16)
Level I
AMRAP in 20 Minutes
8 Push Press (75/55)
10 Hang Dumbbell Snatch (40/25)
10 Box Jump (16/12)

Post rounds plus reps to comments.

 

PCF May Fauxdown – Events 1 & 2 at Potomac Uncategorized

Events 1 & 2

 

RX’d
For Time:
50 Clean-and-Jerk (135/85)
10/6 Rope Climb (15′)
50 Synchro Burpee Over the Bar
Scaled
For Time:
50 Clean-and-Jerk (95/65)
10/6 Rope Climb (10′)
35 Synchro Burpee Over the Bar


Post times to comments.

 

Notes:
* Event 1: Time to complete clean-and-jerks. Event 2: Time to complete all work. *13:00 Cap. One partner working at a time on barbell and rope climb. Athletes must be on the floor simultaneously during burpees. Share the work as needed.

Friday 180511 at Potomac

RX’d
Overhead Squat, 3-Rep Max
 
For Time:
9 Ring Dip
15/12 Calorie Row
12 Ring Dip
15/12 Calorie Row
15 Ring Dip
15/12 Calorie Row
12 Ring Dip
15/12 Calorie Row
9 Ring Dip
15/12 Calorie Row
Level II
Overhead Squat, 3-Rep Max
 
For Time:
9 Assisted Ring Dip
15/12 Calorie Row
12 Assisted Ring Dip
15/12 Calorie Row
15 Assisted Ring Dip
15/12 Calorie Row
12 Assisted Ring Dip
15/12 Calorie Row
9 Assisted Ring Dip
15/12 Calorie Row
Level I
Overhead Squat 7-5-5-5-3-3-3
 
For Time:
9 Box Dip
15/12 Calorie Row
12 Box Dip
15/12 Calorie Row
15 Box Dip
15/12 Calorie Row
12 Box Dip
15/12 Calorie Row
9 Box Dip
15/12 Calorie Row

Post times to comments.

Thursday 180510 – AGOQ2 at Potomac

Age Group Online Qualifier, Workout 2
RX’d
E3MO3M for 9 Minutes (3 Sets)
5 Muscle-up
10 One-Arm Seated Barbell Press (5/side)
Pistol Practice

4 Rounds for Time*
25 C2B Pull-up
5 Clean (170/115)

Level II
E3MO3M for 9 Minutes (3 Sets)
5 Jumping Muscle-up
10 One-Arm Seated Barbell Press (5/side)
Pistol Practice

4 Rounds for Time*
20 Pull-up
5 Clean (145/95)

Level I
E3MO3M for 9 Minutes (3 Sets)
5 Toe-to-Bar + 5 Push-up
10 One-Arm Seated Barbell Press (5/side)
Pistol Practice

4 Rounds for Time*
25 Assisted Pull-up
5 Clean (105/75)

Post times to comments.

 

Notes:
*15:00 Cap

Wednesday 180509 at Potomac

RX’d
2-Pause Deadlift* 1-1-1-1-1-1-1

5 Rounds for Time:
10 Push Press (115/75)
Sub-:40** 200m Run

Level II
2-Pause Deadlift* 1-1-1-1-1-1-1

5 Rounds for Time:
10 Push Press (95/65)
Sub-:55** 200m Run
Level I

2-Pause Deadlift* 1-1-1-1-1-1-1

5 Rounds for Time:
10 Push Press (75/55)
Sub-1:10** 200m Run

Post times to comments.

 

Notes:
*Keep weights very light, focus on strong positions at pause points. Pause when barbell is initially pulled off the flor (~1” from the ground), and again when barbell is just above the knee.
**If run is not completed under specified amount of time, it is a no-rep. If no-repped, rest as needed, then run again, only faster.

Tuesday 180508 at Potomac

RX’d
E2MO2M for 10 Minutes (5 sets)
Floor Press, 3 reps
 
7 Rounds for Time:
10 Dumbbell Hang Power Clean (50/35)
10 Toe-to-Bar
10 Burpee
Level II
E2MO2M for 10 Minutes (5 sets)
Floor Press, 3 reps
 
7 Rounds for Time:
10 Dumbbell Hang Power Clean (40/30)
10 Toe-to-Anywhere
10 Burpee
Level I
E2MO2M for 10 Minutes (5 sets)
Floor Press, 3 reps
 
7 Rounds for Time:
10 Dumbbell Hang Power Clean (25/15)
10 Hanging Knee-Raise
7 Burpee

Post times to comments.

Monday 180507 at Potomac

RX’d
Back Squat 2-2-2-2*
 
AMRAP in 12 Minutes
18 Dumbbell Snatch (45/30)
60 Double-under
Level II
Back Squat 4-3-3-3-3-2-2-2-2*
 
AMRAP in 12 Minutes
18 Dumbbell Snatch (35/25)
30 Double-under
Level I
Back Squat 4-3-3-3-3-2-2-2-2*
 
AMRAP in 12 Minutes
18 Dumbbell Snatch (30/20)
30 Penguin Flap

Post times to comments.

Notes:
*Aim to hit 90% on squats

Sunday 180506 at Potomac

RX’d
AMRAP in 3 Minutes
Pull-up
or*
AMRAP in 3 Minutes
Pistol
 
50-40-30-20-10
Wallball (20@10/14@9)
Box Jump (24/20)
Level II
AMRAP in 3 Minutes
Assisted Pull-up
or*
AMRAP in 3 Minutes
Assisted Pistol
 
50-40-30-20-10
Wallball (20@9/14@8)
Box Jump (20/16)
Level I
AMRAP in 3 Minutes
Assisted Pull-up
or*
AMRAP in 3 Minutes
Assisted Pistol
 
50-40-30-20-10
Wallball (14@9/8@8)
Box Jump (16/12)

Post times to comments.

Notes:
*If you missed the max-effort pull-up retest on Thursday, complete the pull-up AMRAP.
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