MLK Day Schedule
Patriot
0830 CrossFit Class
0930 CrossFit Class
1200
1630
1730
Potomac
0830
0930
1200
1545
1645
  • Focus | Powerlifting 101 and SwoleFit Winter Bulk: Increase your size, strength and power at Patriot this winter. We’ve got two offerings of Focus kicking off in February featuring Powerlifting 101 with Coach Sean Dunston and SwoleFit: Winter Bulk with Coach LJ. To learn more about these two programs, go here.
  • PCF Hoodies: Click here to order your very own PCF Hoodie! Orders are being taken until January 15th!
  • Parking at Patriot on Saturdays: The ACFCU will now be open on Saturdays 1/6/2018.  Hours are 9am-1pm. Please be sure to leave the designated parking spots open for the branch.
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Tuesday 180116 – 1RM Press at Potomac

RX’d
Find 1RM Shoulder Press
 
EMOM
15 Double-under, then
Max-Reps Burpee*

*Continue until 90 Burpees have been completed

Level II
Find 1RM Shoulder Press
 
EMOM
10 Double-under, then
Max-Reps Burpee*

*Continue until 80 Burpees have been completed

Level I
Shoulder Press 5-5-3-3-3-1-1
 
EMOM
10 Penguin Flap, then
Max-Reps Burpee*

*Continue until 70 Burpees have been completed

Post loads and times to comments.

Sunday 180114 at Potomac

RX’d
EMOM for 12 Minutes
Min 1: 20-30sec L-Sit Hang
Min 2: 30sec Box Pass Through (12)
Min 3: 5-7 Ring Push-up
 
EMOM for 16 Minutes
Min 1: 2 Muscle-up, then
Max Sit-up
Min 2: Rest
Min 3: 1 Muscle-up, then
Max Calorie Row
Min 4: Rest
Level II
EMOM for 12 Minutes
Min 1: 15-20sec L-Sit Hang
Min 2: 30sec Box Pass Through (20)
Min 3: 5-7 Ring Push-up
 
EMOM for 16 Minutes
Min 1: 6 Toe-to-Bar, then
Max Sit-up
Min 2: Rest
Min 3: 3 Toe-to-Bar, then
Max Calorie Row
Min 4: Rest
Level I
EMOM for 12 Minutes
Min 1: 15-20sec L-Sit Hang
Min 2: 30sec Box Pass Through (20)
Min 3: Max Plank hold on Rings
 
EMOM for 16 Minutes
Min 1: 6 Toe-to-Bar, then
Max Sit-up
Min 2: Rest
Min 3: 3 Toe-to-Bar, then
Max Calorie Row
Min 4: Rest

Post total sit-ups and calories rowed to comments.

Saturday 180113 at Potomac

RX’d
For Time:
10 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
20 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
30 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
40 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
50 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
Level II
For Time:
10 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
20 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
30 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
40 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
50 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
Level I
For Time:
10 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
20 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
30 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
40 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
50 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)

Post times to comments.

Notes:
20:00 Time Cap

Thursday 180111 at Potomac

RX’d
EMOM for 10 Minutes
Odd: 10-20 Pike Toes-to-Anywhere
Even: 20sec L-Sit Hold on Rings
 
 
5 Rounds for Time:
10 Push Press (135/85)
10 Ring Dip
Level II
EMOM for 10 Minutes
Odd: 10-20 Pike Toes-to-Anywhere
Even: 20sec L-Sit Tuck Hold on Rings
 
5 Rounds for Time:
10 Push Press (115/75)
10 Assisted Ring Dip
Level I
EMOM for 10 Minutes
Odd: 10-20 Toes-to-Anywhere
Even: 20sec L-Sit Tuck Hold on Box
 
 
5 Rounds for Time:
10 Push Press (75/55)
7 Assisted Ring Dip

Post loads and times to comments.

Wednesday 180110 at Potomac

RX’d
E2MO2M for 10 Minutes
2 Reps of the Complex
Hang Snatch Pull + Squat Snatch
 
 
In 10 Minutes:
Row 1000m, then
AMRAP
20 Later Hop over Rower
20 Renegade Row (35/25)
Level II
E2MO2M for 10 Minutes
2 Reps of the Complex
Hang Snatch Pull + Squat Snatch
 
 
In 10 Minutes:
Row 1000m, then
AMRAP
20 Later Hop over Rower
20 Renegade Row (30/20)
Level I
E2MO2M for 10 Minutes
2 Reps of the Complex
Hang Snatch Pull + Hang Power Snatch
 
In 10 Minutes:
Row 800m, then
AMRAP
15 Later Hop over Rower
20 Renegade Row (25/15)

Post loads and times to comments.

Monday 180108 – 1RM Back Squat + 14.2 at Potomac

RX’d
Find 1RM Back Squat
 
E3MO3M*
2 Rounds of
Overhead Squat (95/65)
C2B Pull-up
Level II
Find 1RM Back Squat
 
AMRAP in 9 Minutes
12 Overhead Squat (75/55)
12 Assisted Pull-up

Level I
Back Squat 5-5-3-3-3-1-1-1
 
AMRAP in 9 Minutes
12 Overhead Squat (65/45)
12 Ring Row

Post loads and times to comments.

Notes:
For Rx: In first 3 minutes, complete 2 rounds of 10 reps each. In the second 3 minutes, complete 2 rounds of 12 reps each. In the third 3 minutes, complete 2 rounds of 14 reps each.

With any available remaining time inside 3 minutes, rest.

Sunday 180107 at Potomac

RX’d
EMOM for 12 Minutes
Min 1: 12-15 Kip Swings
Min 2: 3-5 Banded Shoulder Press
Min 3: 25′ Handstand Walk
 
 
For Time:
50 Push-up
150 Double-under
40 Russian Kettlebell Swing (70/53)
120 Double-under
30 Burpee
90 Double-under
Level II
EMOM for 12 Minutes
Min 1: 12-15 Kip Swings
Min 2: 3-5 Banded Shoulder Press
Min 3: 2-4 Wall-Walk
 
 
For Time:
50 Assisted Push-up
75 Double-under
40 Russian Kettlebell Swing (53/35)
60 Double-under
30 Burpee
45 Double-under
Level I
EMOM for 12 Minutes
Min 1: 8-12 Kip Swings
Min 2: 3-5 Banded Shoulder Press
Min 3: 10-20 Shoulder Taps on Box
 
For Time:
40 Assisted Push-up
150 Single-under
30 Russian Kettlebell Swing (53/35)
120 Single-under
20 Burpee
90 Single-under

Post loads and times to comments.

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