Patriot – Monday 130401

Next group Foundations goes T/Th at 8:30pm, beginning April 2. Sign up here.

If you’re interested in a buy (which we’d really appreciate you doing!!) or a contract, click here and save up to 15% on your membership fees (you have until April 5 to do so). Take a look here for more details. We welcome your comments on these policies.

Update on Potomac CrossFit parking: there is a gigundous garage right across the street with free parking after 5pm here. Brian has taken a look at this lot during peak time in the evening, and it is empty, tons of parking available. There’s also monthly parking available inside the building for $110/month. Contact brian@potomaccrossfit.com if you are interested in a monthly parking pass.

Front Squat
2-2-2-2

Rx’d/LII
5 Rounds
30 Seconds Wallballs (20/14 to 10ft)
30 Seconds Rest
30 Seconds Row (Cal)
30 Seconds Rest
30 Seconds Box Jumps (24/20)

LI
5 Rounds
30 Seconds Wallballs (16/8 as high as you can go)
30 Seconds Rest
30 Seconds Row (Cal)
30 Seconds Rest
30 Seconds Box Jumps (20/16)

Post loads and reps to comments.

Patriot – Sunday 130331

Easter holiday schedule: 0930 and 1030 only today.  1700 cancelled.

Next group Foundations goes T/Th at 8:30pm, beginning April 2. Sign up here.

If you’re interested in a buy (which we’d really appreciate you doing!!) or a contract, click here and save up to 15% on your membership fees (you have until April 5 to do so). Take a look here for more details. We welcome your comments on these policies.

Update on Potomac CrossFit parking: there is a gigundous garage right across the street with free parking after 5pm here. Brian has taken a look at this lot during peak time in the evening, and it is empty, tons of parking available. There’s also monthly parking available inside the building for $110/month. Contact brian@potomaccrossfit.com if you are interested in a monthly parking pass.

Snatch
3-2-2-1-1-1

4 Rounds
12 Alternating DB Snatch (70/50)
10 Burpees (To a 45lb Plate)
8 1 Arm DB Squat Clean (70/50)

LII
4 Rounds
12 Alternating DB Snatch (55/40)
10 Burpees (To a 45lb Plate)
8 1 Arm DB Squat Clean (55/40)

LI
4 Rounds
12 Alternating DB Snatch (35/25)
10 Burpees (To a 45lb Plate)
8 1 Arm DB Squat Clean (35/25)

Patriot – Saturday 130330

Easter holiday schedule: 0930 and 1030 only.  1700 cancelled.

13.4 Makeup goes at 1pm on TODAY due to the Easter holiday on Sunday.

Next group Foundations goes T/Th at 8:30pm, beginning April 2. Sign up here.

If you’re interested in a buy (which we’d really appreciate you doing!!) or a contract, click here and save up to 15% on your membership fees (you have until April 5 to do so). Take a look here for more details. We welcome your comments on these policies.

Update on Potomac CrossFit parking: there is a gigundous garage right across the street with free parking after 5pm here. Brian has taken a look at this lot during peak time in the evening, and it is empty, tons of parking available. There’s also monthly parking available inside the building for $110/month. Contact brian@potomaccrossfit.com if you are interested in a monthly parking pass.

“Helen”
3 Rounds:
400m Run
21 Kettlebell Swings (53/35)
12 Pull ups

LII
3 Rounds:
400m Run
21 Russian Kettlebell Swings (53/35)
9 Pull ups

LI
400m Run
21 Russian Kettlebell Swings (53/35)
9 Assisted Pull ups

Post time to comments.

Patriot – Friday 130329

13.4 Makeup goes at 1pm on SATURDAY due to the Easter holiday on Sunday.

Next group Foundations goes T/Th at 8:30pm, beginning April 2. Sign up here.

You have until 5 April to fill out the Buy/Contract form. Please take a look at the options here and if you can do a Buy or Contract, we’d really appreciate it!

If you’re interested in a buy (which we’d really appreciate you doing!!) or a contract, click here and save up to 15% on your membership fees. Take a look here for more details. We welcome your comments on these policies.

Update on Potomac CrossFit parking: there is a gigundous garage right across the street with free parking after 5pm here. Brian has taken a look at this lot during peak time in the evening, and it is empty, tons of parking available. There’s also monthly parking available inside the building for $110/month. Contact brian@potomaccrossfit.com if you are interested in a monthly parking pass.

Front Squat 2-2-2-2

21-15-9
Overhead Squat (115/80)
Ring dip

LII
21-15-9
Overhead squat (115/80)
Ring dip (15-12-9)

LI
21-15-9
Overhead Squat (75/55)
Assisted Ring dip (15-12-9)

Post loads and time to comments.

Patriot – Thursday 130328

You have until 5 April to fill out the Buy/Contract form. Please take a look at the options here and if you can do a Buy or Contract, we’d really appreciate it!

If you’re interested in a buy (which we’d really appreciate you doing!!) or a contract, click here and save up to 15% on your membership fees. Take a look here for more details. We welcome your comments on these policies.

Update on Potomac CrossFit parking: there is a gigundous garage right across the street with free parking after 5pm here. Brian has taken a look at this lot during peak time in the evening, and it is empty, tons of parking available. There’s also monthly parking available inside the building for $110/month. Contact brian@potomaccrossfit.com if you are interested in a monthly parking pass.

13.4
MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Notes

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Patriot – Wednesday 130327

You can now do a “Buy” on a Credit Card without the usual 5% processing fee. Take a look here for more details. We welcome your comments on these policies. If you’re interested in a buy (which we’d really appreciate you doing!!) or a contract, click here and save up to 15% on your membership fees.

Jerk
3-2-2-1-1-1

21-15-9
KB Swings (53/35)
Hand Release Push-ups
Alternating Pistols

LII
15-12-9
KB Swings (53/35)
Hand Release Push-ups
Alternating Pistols

LI
15-12-9
Russian KB Swings (53/35)
Hand Release Push-ups/ Hand Release Knee Push-ups
Alternating Assisted Pistols

Post loads and time to comments.

Patriot – Tuesday 130326

You can now do a “Buy” on a Credit Card without the usual 5% processing fee. Take a look here for more details. We welcome your comments on these policies. If you’re interested in a buy (which we’d really appreciate you doing!!) or a contract, click here and save up to 15% on your membership fees.

Next Group Foundations goes T/TH at 2030 beginning April 2. Sign up here.

EMOTM 10 Minutes
2 Power Cleans
2 Muscle-ups

AMRAP 10 Minutes
4 Deadlifts (255/175)
8 Burpee Over The Box Jumps (24/20)

AMRAP 10 Minutes
4 Deadlifts (185/125)
8 Burpee Over The Box Jumps (24/20)

AMRAP 10 Minutes
4 Deadlifts (135/95)
8 Burpee Over The Box Jumps (20/16)

Post loads and time to comments.

Patriot – Monday 130325

We want your opinion – please take a minute to fill out this survey to let us know your preference for Potomac AM schedule.

Overhead Squat
3-3-3-3-3

1000m Row
Rest 2 Minutes
5 Rounds:
5 Weighted Pull-ups (50/35)
7 Box Jumps (30/27) * Ladies, use a 24in box w/ a 25# plate

LII
1000m Row
Rest 2 Minutes
5 Rounds:
5 Weighted Pull-ups (35/15)
7 Box Jumps (27/24)

LI
750m Row
Rest 2 Minutes
5 Rounds:
5 Pull-ups/Assisted Pull-ups
7 Box Jumps (24/20)

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