Potomac – Saturday 150801

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  • Free Class Policy: Our scheduled free beginners classes (Tuesday 5:45pm, Saturday 9:30am) are a modified version of the normal WOD and new clients will be incorporated in the class with a separate coach. Bring a friend to our scheduled beginner classes and you take the WOD Class at the same time 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.
  • Join CrossFit coach Brittney Jackson and Jordan McGillis for a dynamic, fast paced class focusing on conditioning, core strength and mobility four times per week at Potomac CrossFit! Check out an intro to the class here.
  • Potomac garage now open 7am-7pm on Saturdays. Come on by and enjoy your validated parking and getting elite!


  • Warmup: EMOTM 8 Min
    3 Cluster
    3 Hip Raise
    Alt: 3 Ring Row Drill/3 Divebomber

    RX’d Level II Level I
    For Time:
    80 Air Squat
    70 Pushup
    60 Pistol
    50 Calories on Rower
    40 1-Arm DB OHS 35/25
    30 HSPU
    20 DB Thruster 35/25
    10 Muscle Up
    For Time:
    80 Air Squat
    50 Pushup
    60 Assisted Pistol
    50 Calories on Rower
    40 1-Arm DB OHS 30/20
    30 HSPU
    20 DB Thruster 30/20
    10 Strict Pullup
    For Time:
    70 Air Squat
    60 Knee Pushup
    50 Suitcase Lunge 30/20
    40 Calories on Rower
    30 1-Arm DB OHS 30/20
    20 Seated DB Press
    15 DB Thruster 35/25
    10 Assisted Strict Pullup

    Post time to comments..

    Patriot – Saturday 150801

    MarcSmallHero_th.jpg

    U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

    RX’d

    Level II

    Level I

    “Small”
    Three rounds:
    Row 1000 meters
    50 Burpees
    50 Box jumps (24/20)
    Run 800 meters

    “Small”
    Three rounds:
    Row 750 meters
    35 Burpees
    35 Box jumps (24/20)
    Run 600 meters

    “Small”
    Three rounds:
    Row 500 meters
    35 Burpees
    35 Box jumps (20/16)
    Run 400 meters

    Patriot – Friday 150731

    • 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.

    RX’d

    Level II

    Level I

    AMRAP 10 Minutes
    2 Muscle-ups
    4 HSPU
    8 Pistols

    12-9-6
    DB Thrusters (45/30)
    Deadlifts (275/185)

    AMRAP 10 Minutes
    1 Muscle-up
    2 HSPU
    4 Pistols

    12-9-6
    DB Thrusters (40/25)
    Deadlifts (225/155)

    AMRAP 10 Minutes
    6 Pull-ups + 6 Ring dips
    4 Strict Seated DB Press
    8 Assisted Pistols or DB Step up

    12-9-6
    DB Thrusters (35/15)
    Deadlifts (135/95)

    Potomac – Friday 150731

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  • Join us for Snatch & Stretch Friday, August 7th at Potomac CrossFit! WOD with PCF head coach Maria Smith from 5:45-6:30pm followed by Vinyasa yoga class 6:30-7:15pm with instructor Jenn Martin of CorePower Yoga! Bring your mat, sneakers and a towel. Free consultations and adjustments with Dr. Josh Alvarado, DC, from Arlington Pain and Rehab! **Friday 5:45 PM class will be cancelled for this event.**
  • Join PCF for the 2015 CrossFit Endurance Season!
  • Interested in massage right here at Potomac CrossFit? Schedule an appointment online today!


  • Warmup: EMOTM 8 Min
    3 Snatch Balance
    3 V-Situp
    Alt: 3 Kipping K2E/3 Diamond Pushup

    “Annie”

    RX’d Level II Level I
    Overhead Squat (from rack)
    1-1-1-1-1
     
    50-40-30-20-10
    Double Under
    Sit-Up
    Overhead Squat (from rack)
    1-1-1-1-1
     
    50-40-30-20-10
    DU (25-20-15-10-5)
    Situp
    Overhead Squat (from rack)
    3-3-3-3-3
     
    50-40-30-20-10
    Single Under
    Situp (30-25-20-15-10)

    Post loads and time to comments. Compare to 150706 and post whether this was a PR or not!
    .

    Potomac – Thursday 150730

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  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​potomaccrossfit.com!​ You can see our membership policy ​here.​


  • 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.

    RX’d Level II Level I
    Deadlift
    5-5-5
     
    5 Rounds for Max Weight:
    3 Hang Power Clean 135/95
    3 Front Squat
    3 Shoulder To Overhead
    – REST 2 MINUTES –
    Deadlift
    5-5-5
     
    5 Rounds for Max Weight:
    3 Hang Power Clean 95/65
    3 Front Squat
    3 Shoulder To Overhead
    – REST 2 MINUTES –
    Deadlift
    5-5-5-5-5
     
    5 Rounds for Max Weight:
    3 Hang Power Clean 65/45
    3 Front Squat
    3 Shoulder To Overhead
    – REST 2 MINUTES –

    *135/95 is the starting weight for Rx’d. Add weight after each set. Score = WEIGHT USED ON THE 5TH ROUND.

    Post loads for deadlift and metcon to comments..

    Potomac – Wednesday 150729

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  • Join us for Snatch & Stretch Friday, August 7th at Potomac CrossFit! WOD with PCF head coach Maria Smith from 5:45-6:30pm followed by Vinyasa yoga class 6:30-7:15pm with instructor Jenn Martin of CorePower Yoga! Bring your mat, sneakers and a towel. Free consultations and adjustments with Dr. Josh Alvarado, DC, from Arlington Pain and Rehab! **Friday 5:45 PM class will be cancelled for this event.**
  • Interested in CrossFit Preteens (ages 9-12) or CrossFit Teens (ages 13-17) classes this summer? Visit www.pcfkids.com or email info@pcfkids.com for more information.


  • Warmup: EMOTM 8 Min
    3 Hang Squat Snatch
    3 Situp to Straddle
    Alt: 3 Kipping TTB/3 Planche Pushup

    RX’d Level II Level I
    Push Press
    3-3-3-3
     
    10-9-8-7….1
    Push-Up
    1-2-3-4……10
    Unbroken* Kettlebell Swing 70/53
    Push Press
    3-3-3-3
     
    10-9-8-7….1
    Push-Up
    1-2-3-4……10
    Unbroken* Kettlebell Swing 53/35
    Push Press
    3-3-3-3-3
     
    10-9-8-7….1
    Assisted Push-Up
    1-2-3-4……10
    Unbroken* Russian KBS 53/35

    *Penalty for breaking up the kettlebell swings during a set = 6 burpees.

    Post loads and time to comments..

    Patriot – Wednesday 150729

    • Order deadline for delicious pasture raised, beyond organic beef, chicken and pork is Monday at 12pm. Delivery will be following Thursday. Order now and get your meat delivered right to the gym! Click here for details.

    RX’d

    Level II

    Level I

    7 Rounds of the Complex
    Power Clean+Hang Squat Clean+Squat Clean+Push Jerk+Split Jerk

    12-10-8-6-4-2
    Russian KB Swings (70/53)
    Shoulder to Overhead (135/95)
    Burpees

    7 Rounds of the Complex
    Power Clean+Hang Squat Clean+Squat Clean+Push Jerk+Split Jerk

    12-10-8-6-4-2
    Russian KB Swings (70/53)
    Shoulder to Overhead (115/75)
    Burpees

    7 Rounds of the Complex
    Power Clean+Hang Squat Clean+Squat Clean+Push Jerk+Split Jerk

    12-10-8-6-4-2
    Russian KB Swings (53/35)
    Shoulder to Overhead (75/55)
    Burpees

    Potomac – Tuesday 150728

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  • Free Class Policy: Our scheduled free beginners classes (Tuesday 5:45pm, Saturday 9:30am) are a modified version of the normal WOD and new clients will be incorporated in the class with a separate coach. Bring a friend to our scheduled beginner classes and you take the WOD Class at the same time 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.
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here. to check out My Power Supply.
  • Join CrossFit coach Brittney Jackson and Jordan McGillis for a dynamic, fast paced class focusing on conditioning, core strength and mobility four times per week at Potomac CrossFit! Check out an intro to the class here.


  • Warmup: AMRAP 10 Minutes:
    7 Hang Power Snatch
    7 V-Situp
    7 Good Morning
    7 Bent over row
    7 Divebombers
    Partner 1 performs max meters on rower while partner 2 performs one round of warmup. Alternate each round.

    RX’d Level II Level I
    EMOTM 8 Minutes:
    Min 1-4: Hollow Rock x :30s
    Min 5-8: Superman Rock x :30s
     
    AMRAP 20 Minutes:
    10 Strict HSPU
    40/30 Calories on Rower
    80 Double Under
    EMOTM 8 Minutes:
    Min 1-4: Hollow Hold x :30s
    Min 5-8: Superman Rock x :30s
     
    AMRAP 20 Minutes:
    10 Strict Assisted HSPU (abmat/box)
    40/30 Calories on Rower
    40 Double Under
    EMOTM 8 Minutes:
    Min 1-4: Hollow Tuck Hold x :30s
    Min 5-8: Superman Hold x :30s
     
    AMRAP 20 Minutes:
    10 Seated DB Press
    30/20 Calories on Rower
    80 Single Under

    Post rounds plus reps to comments.
    .

    Patriot – Tuesday 150728

    • Interested in getting started at PCF? Check out our upcoming Foundations class schedule here!
    • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here. to check out My Power Supply.
    • Interested in getting chiropractic care right here at PCF? Schedule here!

    RX’d

    Level II

    Level I

    EMOTM 12 Minutes
    Min 1: 10 HSPU
    Min 2: 10 TTB
    Min 3: 3 Power Snatch

    4 Rounds:
    Row 500m
    3 Rounds of 5 Pull-Ups + 10 Push-ups
    200m Farmers Carry (53s/35s) (Use KBS)
    * Each round starts with the run and ends with the farmer’s carry. The only thing you will do 3x each round is the pull-up/push up combo.

    EMOTM 12 Minutes
    Min 1: 10 HSPU
    Min 2: 10 TTB
    Min 3: 3 Power Snatch

    4 Rounds:
    Row 500m
    3 Rounds of 3 Pull-Ups + 7 Push-ups
    200m Farmers Carry (40s/25s) (Use DBs)
    * Each round starts with the run and ends with the farmer’s carry. The only thing you will do 3x each round is the pull-up/push up combo.

    EMOTM 12 Minutes
    Min 1: 10 HSPU
    Min 2: 10 TTB
    Min 3: 3 Power Snatch

    4 Rounds:
    Row 350m
    3 Rounds of 3 Assisted Pull-Ups + 7 Knee Push-ups
    200m Farmers Carry (30s/15s) (Use DBs)
    * Each round starts with the run and ends with the farmer’s carry. The only thing you will do 3x each round is the pull-up/push up combo.

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