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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Monday 180625 at Potomac

RX’d
 
EMOM in 12 Minutes
Min 1: Ring Dip Negative
Min 2: One-arm L-St Barbell Press
Min 3: 7-10 Toe-to-Bar
 
 
 
4 Rounds for Time:
15 Medball Sit-up (20/14)
30 Thruster (45/35)
45 Double-under

Level II

EMOM in 12 Minutes
Min 1:  Dip Negative
Min 2: One-arm L-St Barbell Press
Min 3: 7-10 Toe-to-Anywhere

 
4 Rounds for Time:
10 Medball Sit-up (20/14)
24 Thruster (45/35)
25 Double-under
Level I

EMOM in 12 Minutes
Min 1:  Support Position Hold, :20-:40
Min 2: One-arm L-St Barbell Press
Min 3: 7-10 Knees to Anywhere

4 Rounds for Time:
15 Medball Sit-up (14/8)
30 Thruster (35/25)
45 Single-under

Post times to comments.

 

Thursday 180621 at Potomac

RX’d
AMRAP in 3 Minutes
Ring Dip, then
EMOM for 8 minutes
Odd: Grasshopper, :40
Even: 25′ Handstand Walk5 Rounds for Reps
:30 Max Reps Handstand Push-up
:30 Rest
:30 Max Reps Pull-up
:30 Rest

Level II
AMRAP in 3 Minutes
Assisted Ring Dip, then
EMOM for 8 minutes
Odd: Grasshopper, :40
Even: 2 Pike Revolutions on Box5 Rounds for Reps
:30 Max Reps Pike Push-up on Box
:30 Rest
:30 Max Reps Assisted Pull-up
:30 Rest

Level I
AMRAP in 3 Minutes
Box Dip, then
EMOM for 8 minutes
Odd: Grasshopper, :40
Even: Shoulder Taps on Box, :30-405 Rounds for Reps
:30 Max Reps L-Sit DB Press
:30 Rest
:30 Max Reps Ring Row
:30 Rest

Post total bench press reps + total pull-ups to comments. May substitute floor press for bench press.

Wednesday 180620 at Potomac

RX’d
Sumo Deadlift
7×3
 
AMRAP in 12 Minutes
12 Single* Kettlebell Front Rack Lunge (70/53)
Row 250m or Bike 500m
Level II
Sumo Deadlift 5-5-4-4-3-3-3-3-3-3-3
 
AMRAP in 12 Minutes
12 Single* Kettlebell Front Rack Lunge (53/35)
Row 250m or Bike 500m
Level I
Sumo Deadlift 5-5-4-4-3-3-3-3-3-3-3
 
AMRAP in 12 Minutes
12 Singl*e Kettlebell Front Rack Lunge (35/20)
Row 200m or Bike 400m

*Switch hands every 6 reps.

Post rounds plus reps to comments.

Bitnami