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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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…

Friday 071318 at Patriot

Strength

Push Press & Push Jerk
18 minutes, on the minute:
Minute 1: 2 Push Press
Minute 2: 3 Push Jerks
*add weight every 4 minutes*

Metcon

40 minutes, AMRAP

Max Wall Balls, 20/14

…..just kidding….

12 minutes, AMRAP

20 seconds on, 40 seconds off:
Max Hang Power Snatch, 95/65lbs
Max Strict Handstand Pushups
Max Strict Pullups
Max Burpees

Thursday 180712 at Patriot

Strength

Good Mornings (4-4-4-4-4-4-4)

Metcon

AMRAP

10 minutes:
20 Hang Power Cleans, 155/105lbs
40 Wall Balls, 20/14lbs
80 Double Unders

Wednesday 180711 at Patriot

Strength

Box Squat 4-4-4-4-3-3-3-3 @ 70%+

Metcon

AMRAP

4 sets of:
4 minutes AMRAP:
10 Wall Balls 20/14
10 Burpees
10 Box Jumps 24/20
1 Min Rest

Tuesday 180710 at Patriot

Gymnastics/Skill Work

Metcon (No Measure)

Skill Work:
15 minutes, AMRAP:
3-5 Thrusters, 70%
5 Pistols/leg
10 Calorie Legs Only Row

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minutes AMRAP:
3 Hang Power Cleans, 155/105lbs
6 Toes to Bar
12 Wall Balls 20/14

Monday 180709 at Patriot

Gymnastics/Skill Work

Weighted Pull Ups (5-5-5-4-4-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:
8 Pullups
16 Box Jumps, 24/20″
24 Thrusters, 65/45lbs

Saturday 180707 at Patriot

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min Partner AMRAP, alternating movements:
10 Calorie Bike
15 Calorie Row
20 Thrusters, 65/45lbs
25 Pushups
30 Double Unders
25 KB Swings, 50/35lbs
20 Alternating Pistols
15 Pullups
10 Hang Power Snatches, 65/45lbs

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