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 170828 at Potomac

RX’d
Box Squat
3-3-3-3-3-3-3
For Time:
Row 2,000m
Level II
Box Squat
3-3-3-3-3-3-3
For Time:
Row 2,000m
Level I
Box Squat
3-3-3-3-3-3-3
For Time:
Row 2,000m

Post loads and times to comments.

:

Sunday 170827 at Potomac

RX’d
For Time:
Run 400m
30 Deadlift (275/175)
Run 400m
30 Shoulder-to-Overhead (135/85)
Run 400m
7 Rope Climb (15′)
Run 400m
Level II
For Time:
Run 400m
30 Deadlift (185/125)
Run 400m
30 Shoulder-to-Overhead (105/70)
Run 400m
7 Rope Climb (10′)
Run 400m
Level I
For Time:
Run 300m
30 Deadlift (125/85)
Run 300m
30 Shoulder-to-Overhead (75/55)
Run 300m
12 Rope Pull-to-Stand
Run 300m

Post times to comments.

: :

Saturday 170826 at Potomac

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington.

He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

RX’d
For Time:
15-12-9-6-3
Power Clean (135/85)
Pull-up
Front Squat (135/85)
Pull-up
Level II
For Time:
15-12-9-6-3
Power Clean (95/65)
Assisted Pull-up
Front Squat (95/65)
Assisted Pull-up
Level I
For Time:
15-12-9-6-3
Power Clean (75/55)
Assisted Pull-up
Front Squat (75/55)
Assisted Pull-up

Post loads and times to comments.

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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