Potomac – Monday 150601

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  • Order deadline is Monday at 1pm for Heritage Hollow Farm. You can order pasture raised, beyond organic beef, pork and chicken by clicking here!
  • Did you know you can order PCF apparel online? Click here!


  • Warmup: EMOTM 8 Min
    3 Snatch Balance
    3 V-Situp
    Alt: 3 Strict Chinup/3 Diamond Pushup

    “Karen”

    RX’d Level II Level I
    Back Squat
    1-1-1-1
     
    For Time:
    150 Wallball 20@10’/14@9’
    Back Squat
    1-1-1-1
     
    For Time:
    150 Wallball 14@10’/8@9’
    Back Squat
    3-3-3-3-3
     
    For Time:
    100 Wallball 14@9’/8@8’

    Today is not about PRing your Back Squat. Go about 95% as we will be maxing out soon.

    Post loads and time to comments (and if this is a PR!).
    .

    Patriot – Monday 150601


    PCF Strongman Throwdown and Party scheduled for June 27th! Don’t let the word ‘strongman’ scare you away. You do not have to be the strongest male or female in the box to sign up. Can’t do pull-ups or push-ups?  That’s ok—this Throwdown will be designed so each and every one of you can compete. If you want to flip a tire, here’s your chance! It’s all about having fun and giving you the opportunity to try out some of the old school CrossFit movements we do on Sundays.

    Throwdown begins at 9:15, party immediately following (around 12:30). We’re doing a potluck, so start planning your favorite recipe. We’ll be bringing the booze (and the fun). Find out more about the particulars of the Throwdown here. Registration is $30 and will include a t-shirt or tank (ladies cut) if you register by June 9th. Details here. Sign up here.

    RX’d

    Level II

    Level I

    Squat
    2-2-2
    20 minutes to stablish a new 2 Rep Max, then

    Take 10 Minutes to work up to a heavy single clean and Jerk, then

    “Grace”
    30 Clean and Jerks (135/95)

    Squat
    2-2-2
    20 minutes to stablish a new 2 Rep Max, then

    Take 10 Minutes to work up to a heavy single clean and Jerk, then

    “Grace”
    30 Clean and Jerks (115/80)

    Squat
    2-2-2
    20 minutes to stablish a new 2 Rep Max, then

    Take 10 Minutes to work up to a heavy single clean and Jerk, then

    “Grace”
    30 Clean and Jerks (95/65)

    * These are scaling suggestions — as usual, we’d like you to pick a weight that will allow you to do “Grace” in under 7 minutes or so.

    Potomac – Sunday 150531

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  • Improve your Olympic Weightlifting at the Patriot CrossFit Weightlifting Club by clicking here. PCF Oly meets every Sunday from 6pm-8pm.
  • Registration for Patriot CrossFit Strongman Throwdown (June 27) is Open. Register by June 7 in order to get a t-shirt. Click here for details and sign up. Contact Coach Fahran with questions at Fahran@patriotcrossfit.com.


  • Warmup: AMRAP 10 Minutes:
    7 Snatch Balance
    7 Situp to Straddle
    7 Good Morning
    7 Ring Row
    7 Diamond Pushup
    Partner 1 performs Double Unders while partner 2 performs warmup. Alternate each round.

    Partner WOD

    RX’d Level II Level I
    For Time:
    600m Run*
    100 Box Jump 24/20
    100 Kettlebell Swing 53/35
    100 Sit-up
    50 Broad Jump 6’
    100 Push Press 45/35
    100 Burpee
    100 Double Under
    600m Run*
    For Time:
    600m Run*
    100 Box Jump 20/16
    100 Dumbbell Swing 35/25
    100 Sit-up
    50 Broad Jump 6’
    100 Push Press 45/35
    100 Burpee
    100 Double Under
    600m Run*
    For Time:
    400m Run*
    80 Box Jump 20/16
    80 Russian Dumbbell Swing 35/25
    80 Sit-up
    40 Broad Jump 4’
    80 Push Press 35/15
    80 Burpee
    100 Single Under
    400m Run*

    *Runs must be performed together.
    **Broad jump: 6’ = 1 length of black mat lengthwise
    Broad jump 4’ = 1 length of black mat crosswise

    Post time to comments..

    Potomac – Saturday 150530

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  • Join CrossFit coach Brittney Jackson for a dynamic, fast paced class focusing on conditioning, core strength and mobility four times per week at Potomac CrossFit!
  • New Free Class Policy: Free class WOD will now be a modified version of the normal WOD and new clients will be incorporated in the class. Bring a friend to the class and you take the WOD Class for free, just sign into the Free Class when you get here! New athletes must pre-register online or create an account and sign in once they get here.


  • Warmup: EMOTM 8 Min
    3 Hang Squat Snatch
    3 Situp to Straddle
    Alt: 3 Ring Row Drill / 3 Planche Pushup

    MARY RETEST

    RX’d Level II Level I
    Front Squat
    EMOTM for 10 Minutes:
    2-2-2-2-2-2-2-2-2-2*
     
    AMRAP 20 Minutes
    5 HSPU
    10 Pistol
    15 Pullup
    Front Squat
    EMOTM for 10 Minutes:
    2-2-2-2-2-2-2-2-2-2*
     
    AMRAP 20 Minutes
    5 Box Assisted HSPU
    10 Assisted Pistol
    8 Pullup
    Front Squat
    EMOTM for 10 Minutes:
    2-2-2-2-2-2-2-2-2-2*
     
    AMRAP 20 Minutes
    5 Seated DB Press
    10 Suitcase Lunge
    15 Assisted Pullup

    *For the front squats, Increase in weights each set. Start on the lighter side as majority of these sets will be warm-up sets. Score is your HEAVIEST successful set.

    For Mary, post rounds plus reps to comments and if this is a PR!.

    Patriot – Saturday 150530

    John Rankel

    U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

    He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

    RX’d

    Level II

    Level I

    “Rankel”
    AMRAP 20 Minutes
    6 Deadlift (225/155)
    7 Burpee pull-ups
    10 Kettlebell swings (70/53)
    Run 200 meters

    AMRAP 20 Minutes
    6 Deadlift (185/125)
    4 Burpee pull-ups
    10 Russian Kettlebell swings (70/53)
    Run 200m

    AMRAP 20 Minutes
    6 Deadlift (135/95)
    7 Burpee jumping pull-ups
    10 Kettlebell swings (53/35)
    Run 200m

    Patriot – Friday 150529

    Athlete Profile

    Name: Ian P
    Hometown: Mississauga, Ontario

    (EDITOR’S NOTE: Proceed with caution.  There are an obscene amount of T Swift references in this post, which I do not endorse.  I can only assume Ian put them there a) to spite me, b) because he doesn’t have enough DMX in his life, or c) because he’s Canadian.  I, personally, blame Canada.)

    PCF: When did you start with PCF?
    IP: Spring 2012, just before Taylor Swift’s “Red” came out

    PCF: Favorite WOD?
    IP: Isabel

    PCF: Least Favorite WOD?
    IP: Karen, anything with burpees

    PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
    IP: Before joining PCF I never really spent much time going to gyms, a few months here and there. I played rugby in college and with a men’s club when I moved to the DC area. Practice kept me in reasonable shape, but my fitness level definitely left something to be desired.

    I got into CF with my rugby team, the Washington Irish. Our old captain and fellow PCF member, Chris B, set up a class with Erika at 8:30 on Monday nights during the season for members of the team.

    PCF: Talk to us about your thoughts after completing your first WOD.
    IP: As Taylor Swift put it, “I knew you were trouble when you walked in”. That is how I felt about Erika when she explained what we would be doing for the first WOD. I don’t even remember what it was, but I remember being exhausted and having a headache behind my face that only comes with extreme exertion. I woke up the next morning sore in places I did not know existed, but I was hooked. It was a competitive environment with few excuses as opposed to my other gym experiences where any excuse was good enough to pack it in and go home.

    PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark archive. Favorite WOD?
    IP: I do a really bad job of keeping track of benchmark archive, but one I remember is Grace. The first time I did Grace RX’d I barely made it through, got something like 6 minutes. A a year later, in the 3 minute range. 6 months later just under 3 minutes, and my most recent time is 2:21. When I hit my most recent time, I was so happy I was “dancing like we’re 22” ~ Taylor Swift. Next up is sub 2 minutes.

    I remember more progressing from level 1, to level 2, finally to RX. When I first joined, I was timid and kept going lighter than what I was capable of. The great coaching and strength programming forced me to go heavier, now I rarely think twice about doing RX but it is always a challenge.

    PCF: Favorite CF/PCF moments you’d like to share?
    IP: Not necessarily in order:

    1. High fives from any of the rugrats at the noon class
    2. Andrew L’s amazing headband collection
    3. Daily battle between requested music and Erika’s affinity for Ja Rule
    4. Nooners Capital Affiliate Games

    PCF: Any advice for our newbies?
    IP: I think Taylor Swift said it best when she said “I think fearless is having fears but jumping anyway”. Coming to classes can be intimidating, but everyone was there at one point in time. Just work hard, and push yourself to go heavier.

    The best advice that I can give new people is that don’t be afraid of failing, everyone fails, and you just have to “shake it off” ~ T Swizzle.

    PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
    IP: Erika, of course. Brian is a close second. He’s dreamy.

    Friday is Athlete Profile Day. Know of an athlete that would make a good profile? Email erika@patriotcrossfit.com

    • Do tire flips, yoke carries, sled pulls, and atlas stone lifts sound like fun to you?  If so, come check out PCF Strongman – classes run Sundays from 0800-0930.  No extra charge with an unlimited PCF membership, $12 fee for all other PCF membership categories.  $20 drop-in fee for non-members.
    • Speaking of Strongman, registration for Strongman Throwdown is open. Details here. Sign up here.
    • Join PCF Kids at the Good Health Event this Saturday, May 30th, at 11:30am, at the Market Common in Clarendon!

      The event takes place from 11am-3pm, so bring your family and enjoy a day of free fitness activities.

    RX’d

    Level II

    Level I

    EMOTM 10 Minutes
    Min 1: 6 Back Squats
    Min 2: 1 Legless Rope Climb

    5 Rounds
    5 Strict Pull-ups
    10 Power Cleans (135/95)
    20 Wallballs (20/14 to 10ft)

    EMOTM 10 Minutes
    Min 1: 6 Back Squats
    Min 2: 1 Rope Climb

    5 Rounds
    5 Pull-ups
    10 Power Cleans (115/75)
    20 Wallballs (20 to 10ft/14 to 9ft)

    EMOTM 10 Minutes
    Min 1: 6 Back Squats
    Min 2: 1 Rope Climb Attempt or Pull to Standing

    5 Rounds
    5 Strict Pull-ups
    10 Power Cleans (75/55)
    20 Wallballs (16/8 as high as you can)

    * In case it isn’t obvious, you’ll alternate the squats with the rope climbs. So on minute 1/3/5/7/9, you’ll do one movement, and on minute 2/4/6/8/10, you’ll to the other. We’ll obviously have to share ropes, so partner up and have each person start on a different movement.

    Potomac – Friday 150529

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  • Join us for our Sexy Metcon classes four days a week with Coach Brit and Coach Jordan! Free for unlimited members!
  • Interested in massage right here at Potomac CrossFit? Schedule an appointment online today!


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

    RX’d Level II Level I
    3 Sets:
    400m Run
    Rest 2 minutes
     
    REST 5 MINUTES
     
    For Max Reps:
    1 minute Renegade Row + Pushup* 45/30
    1 minute Row for calories
    1 minute Renegade Row + Pushup
    2 minute Row for calories
    1 minute Renegade Row + Pushup
    3 minute Row for calories
    1 minute Renegade Row + Pushup
    3 Sets:
    400m Run
    Rest 2 minutes
     
    REST 5 MINUTES
     
    For Max Reps:
    1 minute Renegade Row + Pushup* 35/25
    1 minute Row for calories
    1 minute Renegade Row + Pushup
    2 minute Row for calories
    1 minute Renegade Row + Pushup
    3 minute Row for calories
    1 minute Renegade Row + Pushup
    3 Sets:
    300m Run
    Rest 2 minutes
     
    REST 5 MINUTES
     
    For Max Reps:
    1 minute Renegade Row + Knee Pushup* 25/15
    1 minute Row for calories
    1 minute Renegade Row + Knee Pushup
    2 minute Row for calories
    1 minute Renegade Row + Knee Pushup
    3 minute Row for calories
    1 minute Renegade Row + Knee Pushup

    *Renegade Row + Pushup: 1 Rep = 1 DB Row on Right Arm, 1 DB Row on Left Arm, 1 Pushup

    Score for the 400s = SLOWEST set. Post 400m times and total reps (including calories) to comments.
    .

    Potomac – Thursday 150528

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  • Join PCF Kids at the Good Health Event this Saturday, May 30th, at 11:30am, at the Market Common in Clarendon! The event takes place from 11am-3pm, so bring your family and enjoy a day of free fitness activities.
  • Wondering how our barbell strength training works and how to warmup and progress? Click here.
  • Potomac CrossFit and Potomac Rehab Center clients can now get two free hours of parking in our building! Click here for location and hours.


  • Warmup: AMRAP 10 Minutes:
    7 OHS
    7 Situps
    7 Good Morning
    7 Ring Row
    7 Planche Pushups
    Partner 1 runs 300m/200m while partner 2 performs warmup. Alternate movements as you go.

    “Randy”

    RX’d Level II Level I
    Deadlift
    3-3-3
     
    *For Time:
    75 Snatch 75/55
    Deadlift
    3-3-3
     
    *For Time:
    75 Snatch 65/45
    Deadlift
    3-3-3-3-3
     
    *For Time:
    50 Snatch 55/35

    *6 minute time cap. If you do not finish within the cap, post your total reps. Everyone will have a partner today and will help count reps. Partner 1 will do the entire workout while Partner 2 counts reps and vice versa.

    Post time (or total reps) to comments..

    Patriot – Thursday 150528

    • Join PCF Kids at the Good Health Event this Saturday, May 30th, at 11:30am, at the Market Common in Clarendon!

      The event takes place from 11am-3pm, so bring your family and enjoy a day of free fitness activities.

    • Got questions about your billing or membership? Contact us at info@patriotcrossfit.com for assistance.
    • Thinking of checking us out? Patriot free intro class goes every Saturday at 1100 – come by and see what it is all about!
    • Interested in getting started at PCF? Check out our upcoming Foundations class schedule here!

    RX’d

    Level II

    Level I

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

    4 Rounds
    Run 400m
    20 Box Jumps (24/20)
    Rest 2 Minutes

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

    4 Rounds
    Run 400m
    20 Box Jumps (24/20)
    Rest 2 Minutes

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

    4 Rounds
    Run 400m
    20 Box Jumps (20/16)
    Rest 2 Minutes

    Bitnami