Potomac – Monday 141201

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  • It’s time for Bring A Friend Day!

    Bring one, bring many. No prior CrossFit experience required, and it’s FREE! Click ​here for more info.

  • Order deadline is Monday, December 01 at 1pm for Heritage Hollow Farm.
  • Did you know you can order PCF apparel online? Click here!
  • The Potomac Pro Shop now has PaleoChef Dressings and Marinades! They are perfect for any summer time BBQ or to help put together a quick Paleo meal!


  • Warmup: EMOTM 8 Min
    3 Hang Squat Snatch
    3 V-Situps
    Alternate: Ring Row Drill/3 Planche Pushup


    RX’d Level II Level I
    Pause Back Squat
    3x3x77.5%
     
    AMRAP 12 Minutes
    5 Box Jumps, 24/20
    1 Rope Climb, 15’
    10 Box Jumps, 24/20
    2 Rope Climbs, 15’
    15 Box Jumps, 24/20
    3 Rope Climbs, 15’
    20 Box Jumps, 24/20
    4 Rope Climbs, 15’
    25 Box Jumps, 24/20
    5 Rope Climbs, 15’
    Continue to add 5 Box Jumps and 1 Rope Climb
    Pause Back Squat
    3-3-3
     
    AMRAP 12 Minutes
    5 Box Jumps, 20/16
    1 Rope Climb, 10’
    10 Box Jumps, 20/16
    2 Rope Climbs, 10’
    15 Box Jumps, 20/16
    3 Rope Climbs, 10’
    20 Box Jumps, 20/16
    4 Rope Climbs, 10’
    25 Box Jumps, 20/16
    5 Rope Climbs, 10’
    Continue to add 5 Box Jumps and 1 Rope Climb
    Back Squat
    5-5-5-5-5
     
    AMRAP 12 Min
    5 Box Jumps, 16/12
    1 Rope Pull to Vertical
    10 Box Jumps
    2 Rope Pull to Vertical
    15 Box Jumps
    3 Rope Pull to Vertical
    20 Box Jumps
    4 Rope Pull to Vertical
    25 Box Jumps
    5 Rope Pull to Vertical
    Continue to add 5 Box Jumps and 1 Rope Pull to Vertical

    Post loads and time to comments. Compare to 130506.

    Patriot – Monday 141201

    novprs

     

    NOVEMBER PRs!

    Congratulations to the follow people for November PRs: Mike Thorpe (435×3 back squat, 450×1 back squat); Annie L (1st rope climb); Greg M (1st MU); Todd O (190 hang squat clean); Brittany H (175 C&J); James (135 snatchx2); Becca (88 snatchx1); Jonathan P (230 snatchx1); Frances (1st rope climb); Jose M (235 back squatx1); Matt H (2k row 7:22); Jen K (rope climbx3); S Rod (115 squat clean); Kim (145 deadliftx1); Timmy (115 squat snatchx1); Michael (Nasty Girls 7:06RX); Andrew L (Nasty Girls 11:27 RX); Seannino (160 snatchx1); Frances (122 back squatx1); Andrew (305 back squatx2); Brett L (bar muscle up); Brooke D (160 back squatx2); Todd O (225 squat C&J); Amith (115 snatchx1); John S (135 snatchx1); Grace Ann B (114.5 snatchx1); Brett L (145 snatchx1); Scott (130 snatchx1); Casto (140 snatchx1); Lou (200 snatchx1); Geoff (165 snatchx1); Matt H (175 snatchx1); Ed S (10′ HS walk); Alison PCF (55# DB snatches); Fahran (105×3 press); Kourtney P (165 back squatx1); Timmy (245 squatx1); KT (135 back squat 4×2); Erika PCF (320 deadliftx1)
    Next round of Patriot Foundations begins this week!. Available classes: M/W at 0630 and 1830, T/TH at 1200 (childcare available) and 1930. Sign up link here.

    Reminder: Holiday Throwdown and Party goes Dec 13 – throwdown begins at 0900, party immediately follows (around 1230). We’re doing a potluck, so put together your best recipe and bring it to share with your friends. Link to sign up for the throwdown is here, link to spreadsheet for potluck contributions is here. I’ll bring the booze (and the fun).

    RX’d Level II Level I

    Squat
    2-2-2-2-2

    AMRAP 5 Minutes
    5 Squat Cleans (135/95)
    10 Pull-ups

    Rest 3 Minutes

    AMRAP 5 Minutes
    5 Deadlifts (275/185)
    10 Burpees

    Squat
    2-2-2-2-2

    AMRAP 5 Minutes
    5 Squat Cleans (115/75)
    10 Pull-ups

    Rest 3 Minutes

    AMRAP 5 Minutes
    5 Deadlifts (205/135)
    10 Burpees

    Squat
    2-2-2-2-2

    AMRAP 5 Minutes
    5 Squat Cleans (75/55)
    10 Assisted Pull-ups

    Rest 3 Minutes

    AMRAP 5 Minutes
    5 Deadlifts (135/95)
    10 Burpees

    Patriot – Sunday 141130

    Next round of Patriot Foundations begins the week of Dec 1.  Available classes: M/W at 0630 and 1830, T/TH at 1200 (childcare available) and 1930.  Sign up link here.

    Reminder: Holiday Throwdown and Party goes Dec 13 – throwdown begins at 0900, party immediately follows (around 1230).  We’re doing a potluck, so put together your best recipe and bring it to share with your friends.  Link to sign up for the throwdown is here, link to spreadsheet for potluck contributions is here.  I’ll bring the booze (and the fun).

    RX’d Level II Level I

    Push-Press
    3-3-3-3-3

    Tabata Row
    Tabata Push ups

    Push-Press
    3-3-3-3-3

    Tabata Row
    Tabata Push ups

    Push-Press
    3-3-3-3-3

    Tabata Row
    Tabata Knee Push ups

    * For the tabata, you will do 8 rounds of 20 seconds of work, 10 seconds of rest (4 minutes) of rowing and push ups. You will complete all 8 rounds of one exercise before you do the next. If there are more people than rowers, 1/2 of the class can start on push-ups, and 1/2 of the class can start on the row.

    Potomac – Sunday 141130

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  • Strong Man class goes at 0830 Sunday mornings at Patriot with Coach Mollie! This class is free for members, drop-ins pay a $20 drop in fee. More info here.
  • Improve your Olympic Weightlifting at the aquarius horoscope is driven by its sense of anticipation, and Virgo, by its need for perfection. Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm.


  • Warmup: EMOTM 8 Min
    3 Snatch Balance
    3 Hip Raises
    Alternate: 3 5-10s Ring Support Hold/3 Strict Toes-to-Bar
     
     
    In a team of two complete:


    RX”d Level II Level I
    4000m Row
    150 Pullup
    150 Wallball
    3000m Row
    100 Pullup
    100 Wallball
    2000m Row
    75 Assisted Pullup
    75 Wallball

    Only one athlete can be working at a time. Complete all of one movement before moving on. Post time to comments. Compare to 130505.

    Potomac – Saturday 141129

    taylorbiopic

    Petty Officer 1st Class Jeff Taylor and Original "JT" Hero WOD

  • **THANKSGIVING SCHEDULE**

    Wednesday 11/26 (normal morning/daytime classes)
    1630 @ Patriot
    1645 @ Potomac

    Thursday 11/27 – At POTOMAC
    0830
    0930

    Friday 11/28 – At PATRIOT
    0930
    1030

    Saturday @ Potomac
    0830
    0930
    1030

  • It’s time for Bring A Friend Day! Bring one, bring many. No prior CrossFit experience required, and it’s FREE! Click ​here for more info.


  • Warmup: EMOTM 8 Min
    3 Good Morning Squat
    3 Superman
    Alt: 3 Strict K2E/3 Inchworm Pushup

    RX’d Level II Level I
    E2M for 10 Minutes:
    Deadlift
    8-6-4-2-2

    “JT”
    21-15-9 For Time:
    HSPU
    Ring Dip
    Pushup

    E2M for 10 Minutes:
    Deadlift
    8-6-4-2-2
     
    21-15-9 For Time:
    Box Assisted Pike Pushup
    Assisted Ring Dip
    Pushup
    E2M for 10 Minutes:
    Deadlift
    5-5-5-5-5
     
    21-15-9 For Time:
    L-Seated DB Press
    Ring Row
    Knee Pushup

    Post heaviest DL weight and time to comments.

    Patriot – Saturday 141129

    RX’d Level II Level I

    “Filthy Fifty”
    50 Box jump, (24/20)
    50 Jumping pull-ups
    50 Kettlebell swings (35/35)
    50 Walking Lunge
    50 Knees to elbows
    50 Push press, (45/35)
    50 Straight Leg Deadlifts (95/65)
    50 Wall balls (20/14 to 10ft)
    50 Burpees
    50 Double unders

    35 Box jump, (24/20)
    35 Jumping pull-ups
    35 Kettlebell swings (35/35)
    35 Walking Lunge
    35 Knees to elbows
    35 Push press, (45/35)
    35 Straight Leg Deadlifts (95/65)
    35 Wall balls (20/14 to 10ft)
    35 Burpees
    35 Double unders

    35 Box jump, (24/20)
    35 Jumping pull-ups
    35 Kettlebell swings (25/25)
    35 Walking Lunge
    35 Knees as high as you can
    35 Push press, (35/12)
    35 Straight Leg Deadlifts (65/42)
    35 Wall balls (16/8 to 9 ft)
    35 Burpees
    35 Single Unders unders

    Potomac – Friday 141128

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    POTOMAC is closed today. PATRIOT has two morning class options – see below.

    **THANKSGIVING SCHEDULE**
     
    Wednesday 11/26 (normal morning/daytime classes)
    1630 @ Patriot
    1645 @ Potomac

    Thursday 11/27 – At POTOMAC
    0830
    0930

    Friday 11/28 – At PATRIOT
    0930
    1030

    Saturday @ Potomac
    0830
    0930
    1030

  • It’s time for Bring A Friend Day!

    Bring one, bring many. No prior CrossFit experience required, and it’s FREE! Click ​here for more info.

  • Interested in massage right here at Potomac CrossFit? Schedule an appointment online today!
  • Patriot – Friday 141128

    0930/1030 ONLY today at Patriot. Potomac closed. Weekend schedule goes as normal.

    Reminder: Holiday Throwdown and Party goes Dec 13 – throwdown begins at 0900, party immediately follows (around 1230).  We’re doing a potluck, so put together your best recipe and bring it to share with your friends.  Link to sign up for the throwdown is here, link to spreadsheet for potluck contributions is here.  I’ll bring the booze (and the fun).

    RX’d Level II Level I

    EMOTM 10 Minutes
    2 Hang Squat Cleans
    3 Strict HSPU

    AMRAP 20 Minutes
    4 Power Clean and Jerk (135/95)
    8 Front or Back Squats (135/95)
    12 Toes to Bar

    EMOTM 10 Minutes
    2 Hang Squat Cleans
    2-3 HSPU

    AMRAP 20 Minutes
    4 Power Clean and Jerk (115/75)
    8 Front or Back Squats (115/75)
    12 Toes to Bar

    EMOTM 10 Minutes
    2 Hang Squat Cleans
    1-2 HSPU Negatives/3 Strict Seated DB Press

    AMRAP 20 Minutes
    4 Power Clean and Jerk (75/55)
    8 Front or Back Squats (75/55)
    12 Sit-ups

    Potomac – Thursday 141127

    turkey

  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​potomaccrossfit.com!​ You can see our membership policy ​here.​
  • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm.
  • Wondering how our barbell strength training works and how to warmup and progress? Click here.
  • **THANKSGIVING SCHEDULE**
     
    Wednesday 11/26 (normal morning/daytime classes)
    1630 @ Patriot
    1645 @ Potomac

    Thursday 11/27 – At POTOMAC
    0830
    0930

    Friday 11/28 – At PATRIOT
    0930
    1030

    Saturday @ Potomac
    0830
    0930
    1030



  • Warmup: EMOTM 8 Min
    3 Cluster
    3 Hip Raise
    Alt: 3 Strict Chinup/3 Divebomber

    Happy Thanksgiving!!
    Partner WOD


    RX’d Level II Level I
    400m Run (together)
    100 Kettlebell Swing 53/35
    100 Pullup
    400m Run (together)
    100 Wallball 20@10’/14@9′
    100 Situp
    400m Run (together)
    400m Run (together)
    75 Kettlebell Swing 53/35
    75 Pullup
    400m Run (together)
    100 Wallball 14@10’/8@9′
    100 Situp
    400m Run (together)
    300m Run (together)
    75 Russian Kettlebell Swing 53/35
    75 Assisted Pullup
    300m Run (together)
    75 Wallball 14@9’/8@8′
    100 Situp
    300m Run (together)

    One partner works at a time (except for the run). Post time to comments.

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