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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Wednesday 170816 at Potomac

RX’d
E2MO2M for 10 Minutes,
Snatch**, 2 Reps*
21-15-9
Kettlebell Swing (70/53)
Toe-to-Bar
Calorie Row
Level II
E2MO2M for 10 Minutes,
Snatch**, 2 Reps*
21-15-9
Kettlebell Swing (53/35)
Toe-to-Anywhere
Calorie Row
Level I
E2MO2M for 10 Minutes,
Snatch**, 2 Reps*
17-12-7
Russian Kettlebell Swing (53/35)
Hanging Knee-Raise
Calorie Row
Notes:

*Snatch reps DO NOT need to be touch-and-go, but try to have both done within 60 seconds of each other. Aim for 90%.

**Snatch Anyhow

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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

Bitnami