#SummerStrong @ PCF
  • UPGRADE WEEKEND: Schedule changes 16th/17th – Potomac closed Saturday, Patriot & Potomac closed Sunday. 8, 9 and 10 is on Saturday at Patriot and there will be a 9:30 AM track workout at Washington & Lee with Coach Amy on Sunday. 
  • WODIFY IS COMINGOur new member management software starting 6/18.
  • PCF & DCF Go to the Nats Game: On 6/23 join DCF for a tailgate and group trip to the Nats game.
  • NEW! PCF Slack Channel Join here! Read more here!
  • 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 1200 & 1530 | Sun 0930 & 1700
  • 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 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.

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