1. Membership Contracts
2. Location/Parking
3. Showers
4. Paleo Diet Resources
5. Shoes
6. Athlete Gear Storage
7. No Dropping
8. Hand Care
9. Travel WODs
10. How to Warmup for Strength WODs

1. Membership Contracts
New contract terms, effective December 2014. Those who have already purchased a contract prior to these terms can still put their membership on hold if they need to, but any contract purchased once that expires will be under these rules:

You may cancel a contract by providing a doctor’s note, proof of change of address ten miles from our locations, job relocation email/letter, or military/government deployment orders. Contracts broken for any other reason will require a penalty fee of 30% of remaining contract obligation paid in full at time of termination.

You may suspend a contract by providing a doctor’s note.

For complete membership terms, click here.

2. Location/Parking
Parking is free for two hours for clients of Potomac CrossFit. Location, parking and bike racks Map.

3. Showers

We have men’s and women’s showers.

4. Paleo Diet Resources

The most important thing you can do for your health is to adopt a Paleo Diet.  These resources can get you started:

5. Shoes

This doesn’t matter too much, but since everybody asks, here’s the best shoes we’ve found for CrossFit:

  • Inov-8 (anything between F-180 to F-230)
  • Reebok Nano
  • Nike Metcon
  • NOBULL Project

6. Athlete Gear Storage:
We don’t have lockers, everything is in plain view of the training area.

7. Dropping Policy for Potomac CrossFit

  • There is no dropping at Potomac CrossFit because of noise issues.
  • Ditching for safety is always permissible.
  • If you ditch or drop, you will be required to lower the weight you’re working with: no exceptions. If during a Strength WOD (Squat 3-3-3-3, etc) you will remove some weight. If during a METCON WOD, you will be required to take all weight off your bar and just use a barbell. If using a KB or DB, you will reduce the weight.
  • If you drop twice in a WOD, coaches will stop you from continuing the workout.
  • If you consistently ignore this guidance, your membership will be cancelled immediately and no refunds will be provided.

8. Hand Care

a. Check out CrossFit Virtuosity’s Hand Care Guide.
b. Tape Grips.
c. Gymnastic Grips.

9. Travel WODs
a. Your best bet during travel is to do a drop-in at another CrossFit affiliate.
b. Second best is finding a hotel gym or globo-gym and trying to do a version of the Potomac CrossFit WOD.
c. You can do your own WOD utilizing just body weight or a hotel gym. There are multiple lists of “CrossFIt Travel WODs” out there on the interwebs. Most of these are really long METCONs. See above.
d. If you have to do an all bodyweight WOD, know your ability level and scale accordingly.

10. How our Programming Work
a. Potomac CrossFit programming methodology: Part I | Part II | Part III

b. Patriot CrossFit follows programming from CrossFit Invictus on a delay