July @ PCF #SummerStrong
  • FREE! Olympic Lifting 101 Miniseries: starting July 24-August 4th at Patriot, T/Th at 7:30pm, Sat at 12:00pm, two week seminar included in your membership for first five members that sign up. Read more and sign up here.
  • FREE! CrossFit 201 Advanced Skills Miniseries: starting July 17th-July 28th, at Potomac, M/W/Th 6:45 pm, two week seminar included in your membership for first five members that sign up. Read more here and sign up here.
  • New Open Gym Time. We’ve converted the WOD class into Open Gym for 7:30 PMs on Mondays and Tuesdays at Patriot starting 7/16. WOD will still be posted and a Coach will be available, but feel free to come in and work on whatever you’d like.
  • PCF/DCF Go To The Nats ! July 21st, 4:30 tailgate at DCF, 7:30 game at the Nats Stadium. $15. Sign up here! 
  • Summer Strong Tank Tops are in! If you didn’t get the pre-order, come grab a new tank top at Patriot for $35, as we ordered a few extras.
  • WODIFY IS LIVE! Email lj @ pcf.fit if you were not able to log in.
  • PCF Slack Channel Join here! Read more here!
  • 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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Monday 180716 at Potomac

Metcon (Weight)

EMOM for 15 minutes:
1.) High Hang Snatch, 1-2
2.) 3-5 Strict Handstand Push-up
3.) 7-10 Ice Cream Maker

Metcon (Time) 2-4-6-8…-16*

Single-Arm DB Push Press (55/35)
*25 Double-under after each Round

There is no set scheme for changing hands on DB Push Press; switch hands whenever you feel the need.

Sunday 180715 at Potomac

Metcon (Time)

5 Rounds for Time:
Run 400m
15 Handstand Push-up
7 Bear Complex (95/65)
15 Toe-to-Bar

Bear Complex: Clean + Front Squat + Push Press + Back Squat + B-T-N Push Press. 35:00 Time Cap.

If you complete the Sunday Smash, it may interfere with regular PCF Programming. These workouts are designed for experienced CrossFitters; more is not always better, better is better. Less-experienced athletes may consider picking one component of the Smash and completing that, or completing it as a partner workout to split the volume.

Saturday 180714 at Potomac

Metcon (Time)

While Partner Holds Plate (45/25) Overhead:
100 Double-under
50 Single-Arm Kettlebell Front
Squat (70/53)
40 Pistol

While Partner Holds Forearm Plank:
40 Burpee
50 Double Kettlebell Deadlift
(70/53)
50 Pull-up

While Partner Hangs from Pull-up Bar
Run 200m, each
50 Single-Arm Kettlebell Clean (70/53)

One partner in active rest/hold position, other works. Switch as often as is needed. Cap: 48 Minutes

Saturday 180714 at Patriot

Metcon (Time)

In teams of 2, split work anyway you like:

A.
60-40-20
Sit Ups
Walking Lunges
Double Unders

…non-working partner holds handstand…

B.
40-20-10
Calorie Row
Box Jumps
Power Cleans, 95/65

…non-working partner holds plank…

C.
20-10-5:
Power Snatch, 95/65lbs
Bike Calories
Burpees
…non-working partner hangs from pullup bar…

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