Patriot – Wednesday 120201

White House Meats, a local specialty supplier of local, grass-fed meat will be at the gym on Saturday morning (9-noon) on February 4th. They will have grassfed, dry aged beef for sale, and they are interested in talking to gym members who are interested in regular deliveries to the gym. Regular deliveries can include pastured pork and chicken as well as eggs and grassfed dairy. For more information see their website: whitehousemeats.com.

New PCF schedule here.

Paleo Challenge Stay on Track Meeting goes tonight at 7:15pm. Fore more info, click here.

15 Minutes to Establish a 1RM Jerk

21-15-9
Ring Dip/Push-up
Box Jump (24+2 Plates/24)
Lunge (45/25)
Use a plate for the lunge and carry however you like.
Post loads and times to comments.

Patriot – Tuesday 120124

As part of our ongoing discussions with a potential landlord, we are making the case that Crossfit isn’t a fad but in fact very rare product in the market: actual fitness. We need your to help us make that point.

We will be raffling off twenty new stylish PCF shirts (as Meg is aptly demonstrating) to anyone who leaves a 5-star Google Review for Potomac Crossfit and Patriot Crossfit between right now and 8pm Tuesday night. Our goal is 100 5-star reviews each. You can review both.

Simply rate us and answer the question: has anything made you fitter than your hard work at PCF?

___________________________

1039 N Highland Going Away Party goes 28 January. If you’re a Facebook-er, you can RSVP here.

2 Rounds
25 Box jump, (24/20)
25 Jumping pull-ups
25 Kettlebell swings (35)
25 Walking Lunge
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions/Stiff leg deadlift (95/65)
25 Wall ball shots (20/14)
25 Burpees
25 Double unders
Post time to comments. Compare to 111221.

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