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 171112 at Potomac

RX’d
EMOM for 9 Minutes
Min 1: :40 Grasshopper
Min 2: :40 Bridge-up
Min 3: 10-15 Shoulder Tap
 
 
7 Rounds for Time:
10 Handstand Push-up
2 Rope Climb (15′)

Level II
EMOM for 9 Minutes
Min 1: :40 Grasshopper
Min 2: :30 Bridge-up
Min 3: 10-15 Shoulder Tap on Wall
 
7 Rounds for Time:
10 Abmat Handstand Push-up
2 Rope Climb (10′)

Level I
EMOM for 9 Minutes
Min 1: :40 Grasshopper
Min 2: :30 Bridge-up
Min 3: 10-15 Shoulder Tap on Box
 
7 Rounds for Time:
10 Pike Push-up on Box
4 Rope Pull-to-Stand

Post times to comments.

Saturday 171111 at Potomac

Partner “Kalsu”
RX’d
EMOTM 5 Burpees, then
Max Thruster (135/85)

Continue until 100 Thrusters have been completed.

Level II
EMOTM 5 Burpees, then
Max Thruster (95/75)

Continue until 100 Thrusters have been completed.

Level I
EMOTM 5 Burpees, then
Max Thruster (75/55)

Continue until 100 Thrusters have been completed.

Post times to comments.

Notes:
30:00 Cap

Friday 171110 at Potomac

“Dunn”

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

RX’d
E3MO3M for 12 Minutes
3 Overhead Squat*
 
“Dunn” AMRAP in 19 Minutes
3 Muscle-ups
1 Shuttle Sprint**
6 Burpee Box Jump Over (20/16)***
Level II
E3MO3M for 12 Minutes
3 Overhead Squat*
 
“Dunn” AMRAP in 19 Minutes
5 Toe-to-Bar
5 Ring Dip
1 Shuttle Sprint**
6 Burpee Box Jump Over (20/16)
Level I
E3MO3M for 12 Minutes
3 Overhead Squat*
 
“Dunn” AMRAP in 19 Minutes
5 Hanging Knee Raise
5 [Assisted] Push-up
1 Shuttle Sprint**
6 Burpee Box Jump Over (16/12)

Post loads and rounds plus reps to comments.

Notes:
*Aim to hit/maintain about 85%
**Shuttle Spring: 5 yards and back, 10 yards and back, 15 yards and back
*** Rx athletes must jump clear over the box, not on top of then over.
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