#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!
Close

: :

Saturday 170729 at Potomac

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

RX’d
7 Rounds For Time
7 Rounds for Time
50 Double-under
19 Russian Kettlebell Swing (70/53)
10 Burpee Box Jump (24/20)
Rest 2 Minutes
Level II
7 Rounds For Time
30 Double-under
19 Russian Kettlebell Swing (53/35)
10 Burpee Box Jump (20/16)
Rest 2 Minutes
Level I
7 Rounds For Time
7 Rounds for Time
50 Single-under
9 Russian Kettlebell Swing (53/35)
10 Burpee Box Jump (16/12)
Rest 2 Minutes
Notes:

40:00 Minute Time Cap

Sunday 170702 at Potomac

RX’d
Three Rounds For Reps
AMRAP in 6 Minutes
2-2-4-4-6-6 . . .*
Power Clean (135/85)
Handstand Push-up

Rest 3 Minutes b/t AMRAPs

Level II
Three Rounds For Reps
AMRAP in 6 Minutes
2-2-4-4-6-6 . . .*
Power Clean (115/75)
Abmat Handstand Push-up

Rest 3 Minutes b/t AMRAPs

Level I
Three Rounds For Reps
AMRAP in 6 Minutes
2-2-4-4-6-6 . . .*
Power Clean (75/55)
[Assisted] Push-up

Rest 3 Minutes b/t AMRAPs

Notes:

At the start of each AMRAP, start over at sets of 2

: :

Saturday 170701 at Potomac

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
RX’d
8 Rounds for Time:
11 Dumbbell Burpee Deadlift (55/35)
Run 200m
Level II
8 Rounds for Time:
11 Dumbbell Burpee Deadlift (40/25)
Run 200m
Level I
8 Rounds for Time:
11 Dumbbell Burpee Deadlift (35/20)
Run 200m
Notes:

May use kettlebells.

Bitnami