#SummerStrong @ PCF

 

#SUMMERSTRONG @ PCF:  Check out everything we’ve got going on for Summer ’18

  • Spring Cleaning! This weekend, please remove all shoes, ropes, gear, etc. from the shoe racks at both Potomac and Patriot. Many have sat dormant for years, and we are planning on some upgrades to our spaces here shortly. If they are still on the racks by Monday, they will be donated or thrown out. Thank you!
  • Memorial Day Murph | Patriot CrossFit | Sign up for heats here:
    8:00am Heat | 8:30am Heat | 9:00am Heat |  9:30am Heat | 10:00am Heat | 10:30am Heat
  • Post Murph Get Together @ Thirsty Bernies: 12-4 PM Private Party They’re opening up 12-4 just for us for a private party. Bring your friends and family! If you plan on attending, we’ll need a final count, so let us know here.  
  • NEW! PCF Slack Channel Join here! Read more here!
  • NEW! PCF #SummerStrong Tank Tops Order Here by 5/15!
  • NEW! Open GYM: Sundays 9:30 @ Potomac / Sundays 10:30 @ Patriot
  • NEW! SWEATCON Class: CrossFit-style, cardio-based class designed to make you sweat!
    • POTOMAC: Tues 1845 | Thurs 0645 | Sat 0930
    • PATRIOT: Weds 0930 | Thurs 1830 | Fri 1530 | Sun 0930 & 1700
  • NEW! MESS Movement Efficiency Seminar Series: w/ Coach Colin starting 5/16 at 1845 | $199 for six sessions
  • NEW! CrossFit Weightlifting Seminar: July 21 & 22 @ Patriot CrossFit! Join the CrossFit HQ Weightlifting Seminar staff for a two-day seminar on the snatch and clean-and-jerk. Click here to register!
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Tuesday 180522 at Patriot

RX/Performance

A.

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

Station 2: Handstand Walk x 10 meters

Station 3: Weightless Alternating Pistols x 16-20 reps

B.

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 200/150 Meters of Rowing

Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (53/35)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 30-Second Front Leaning Rest on Rings

Level II

A.

Station 1: 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps
Station 2: Partner assist or Handstand Wall Runs

Station 3: Weightless Alternating Pistols x 16-20 reps


B.

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 200/150 Meters of Rowing

Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (53/35)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 30-Second Front Leaning Rest on Rings

Level I/Fitness

A.

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Supine Ring Rows x 10-12 reps @ 2111

Station 2: Nose-to-Wall Handstand Hold x 60 seconds

Station 3: Single-Leg Squat Variant x 30-40 seconds each side

B.

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 200/150 Meters of Rowing

Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs

Minute 3 – 30-Second Front Leaning Rest on Rings

Minute 4 – 16 Alternating Cossack Squats

 

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Monday 180521 at Patriot

RX/Performance

A.

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep


Build over the course of the 12 sets to today’s heavy.


B.

“2008 CrossFit Games Finale”

For time:

30 Squat Clean & Jerks (155/105 lbs)

Level II

A.

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep


Build over the course of the 12 sets to today’s heavy.


B.

“2008 CrossFit Games Finale”

For time:

30 Squat Clean & Jerks (135/95 lbs)

Level I/Fitness

A.

Every two minutes, for 24 minutes (3 sets) of:

Station 1 – Romanian Deadlift x 8-10 reps @ 40X1

Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121


B.

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:

Kettlebell Swings

Goblet Squats

Push-Ups

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Monday 180521 at Potomac

RX’d
Back Squat 3RM
 
AMRAP in 9 Minutes
5 Deadlift (205/145)
15/10 Calorie Row
10 Deadlift (205/145)
15/10 Calorie Row
15 Deadlift (205/145)
15/10 Calorie Row
20 Deadlift (205/145)
15/10 Calorie Row
25 Deadlift (205/145)
15/10 Calorie Row
30 Deadlift (205/145)
15/10 Calorie Row
… until time runs out
Level II
Back Squat 3RM
 
AMRAP in 9 Minutes
5 Deadlift (165/115)
15/10 Calorie Row
10 Deadlift (165/115)
15/10 Calorie Row
15 Deadlift (165/115)
15/10 Calorie Row
20 Deadlift (165/115)
15/10 Calorie Row
25 Deadlift (165/115)
15/10 Calorie Row
30 Deadlift (165/115)
15/10 Calorie Row
… until time runs out
Level I
Back Squat 3RM
 
AMRAP in 9 Minutes
5 Deadlift (135/85)
15/10 Calorie Row
10 Deadlift (135/85)
15/10 Calorie Row
15 Deadlift (135/85)
15/10 Calorie Row
20 Deadlift (135/85)
15/10 Calorie Row
25 Deadlift (135/85)
15/10 Calorie Row
30 Deadlift (135/85)
15/10 Calorie Row
… until time runs out

Post times to comments.

Sunday 180520 – “Strung Out” at Potomac

RX’d
For Time:
Run 1200m
9 Thruster (95/65)
9 Pull-up
Run 800m
15 Thruster (95/65)
15 Pull-up
Run 400m
21 Thruster (95/65)
21 Pull-up
Level II
For Time:
Run 1200m
9 Thruster (75/55)
9 Assisted Pull-up
Run 800m
15 Thruster (75/55)
15 Assisted Pull-up
Run 400m
21 Thruster (75/55)
21 Assisted Pull-up
Level I
For Time:
Run 800m
9 Thruster (65/45)
9 Assisted Pull-up
Run 600m
15 Thruster (65/45)
12 Assisted Pull-up
Run 300m
21 Thruster (65/45)
15 Assisted Pull-up

Post times to comments.

Sunday 180520 at Patriot

RX/Performance

A.

AMRAP in 30 minutes5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

Level II

A.
AMRAP in 30 minutes5 Deadlifts (225/155 lb)
13 Push-Ups
9 Box Jumps (24/20 in)


Level I/Fitness

A.

AMRAP in 30 minutes5 Deadlifts (185/115 lb)
13 Push-Ups
9 Box Jumps (20/12 in)

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Saturday 180519 at Patriot

RX/Performance
Row-meo & Juliet”
 
In teams of two, complete the following for time:
 
300 Wall Ball Shots (20/14)
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

Level II
Row-meo & Juliet”
 
In teams of two, complete the following for time:
 
300 Wall Ball Shots (14/8)
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

Level I/Fitness
Row-meo & Juliet”
 
In teams of two, complete the following for time:
 
200 Wall Ball Shots
3000 Meter Run
4000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Saturday 180519 – Paul at Potomac

“Paul”

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

RX’d
5 Rounds for Time*:
50 Double-under
35 Knees-to-Elbow
10 Overhead Lunge (135/85)
Level II
5 Rounds for Time*:
25 Double-under
20 Knees-to-Elbow
10 Overhead Lunge (95/65)
Level I
5 Rounds for Time*:
:60 Double-under Practice
35 Hanging Knee-Raise
10 Overhead Lunge (75/55)

Post times to comments.

Notes:
*30:00 Time Cap

Friday 180518 at Patriot

TRY SWEATCON DAY!

Test out our new program Sweatcon, in all classes today.
Once the Coach explains the workout, you’ll gather all your equipment and then get started.
There will be a one minute rest between each section!

Warm Up: AMRAP 5:00

10 lunges

5 inch worms

20 jumping jacks

5 Burpees

 

Progress Report (PR): 3:00 MIN

400m run/ 500m row

 

Core 101: 6 MIN (3 rounds)

40/20 – Forearm Plank Hold

20/10 – V-Up

20/10 – Hollow Body Hold

 

Strength 101: EMOM 12:00

Min 1: 12 Goblet Squats

Min 2: 9 DB Hang Power Cleans + 9 DB Push Press

Min 3: 6 Pull Ups

 

MetCon 101: AMRAP 5:00

Overhead Plate Lunges

 

MetCon 102: For Time (10:00 Cap)

Buy in 200m run….then

3 rounds of 10 Devil Press, 10 Sit Ups, 50 Double Unders (100 single unders)

 

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