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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Sunday 180701 – Open Gym at Potomac Uncategorized

Today is Open Gym at Potomac, but here’s a fun one for you to give a go:

2 Rounds for Time:
100 Double-under
10 Thruster (155/105)
     -Rest 5 Minutes-
3 Rounds for Time:
15 Burpee
15 Clean-and-Jerk (115/80)
     -Rest 5 Minutes-
4 Rounds for Time:
20 Front Squat (65/45)
20 Pull-up

This workout falls outside the scope of our normal programming, and is meant to be pretty brutal. It can easily become a partner workout, if that’s the kind of thing you’re into.

Thursday 180628 at Potomac

RX’d
For 4 Minutes
Banded March
Rest 2 Minutes
EMOM for 4 Minutes
3-5 Weighted Dip

For Time:
Row 30 Cal (or Bike 25 Cal)
50 Hang Squat Clean (75/55)
40 Push Press (75/55)
Row 30 Cal (or Bike 25 Cal)

Level II

For 4 Minutes
Banded March
Rest 2 Minutes
EMOM for 4 Minutes
2×3-5 Strict Dip

For Time:
Row 30 Cal (or Bike 25 Cal)
40 Hang Squat Clean (75/55)
30 Push Press (75/55)
Row 30 Cal (or Bike 25 Cal)
Level I

For 4 Minutes
Banded March
Rest 2 Minutes
EMOM for 4 Minutes
3-5 Weighted Dip

For Time:
Row 20 Cal (or Bike 15 Cal)
50 Hang Squat Clean (65/45)
40 Push Press (65/45)
Row 20 Cal (or Bike 15 Cal)

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