CrossFit Team Series on Friday!
  • Doing the CrossFit Team Series?

    If so, join Coach LJ and members Friday night at 6:30 pm. We’re doing the first two events. This is a fun online competition CrossFit puts on every year. Similar to the Open, but less pressure and you get to work out with a friend. You can be same or mixed gender pairs and there is a scaled and RX division. There’s still time to sign up, by going here. We meet at 6:30. Send LJ an email at LJ@PCF.fit if you want to join us. All are welcome!

  • Friday the 13th Throwdown The wait is over, our Friday Night Throwdowns return with horrific vengeance on Friday, October 13th at Patriot @ 6:30PM. This time, it’s Male-Female pairs, in two divisions (Rx & Scaled). Every team will compete in three bone-chilling events, with the top teams moving on to a final. All members are welcome. Free to participate. To sign up, go here.
  • Coach Cody Snatch Seminar. Three hours with Coach Cody Burgener to work your snatch technique on Sunday, September 24th from 12-3 pm. $75. To sign up, go here.
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Sunday 170924 at Potomac

“Elizabeth”
RX’d
EMOTM for 12 Minutes
Min 1: 40 Sec Box Pass-Through (12)
Min 2: 3-5 Wall-walk
Min 3: 5-7 Knees-to-Elbow
 
For Time
21-15-9
Clean (135/95)*
Ring Dip
Level II
EMOTM for 12 Minutes
Min 1: 40 Sec Box Pass-Through (16)
Min 2: 3-5 Legs-only Wall-walk
Min 3: 5-7 Knees-to-Anywhere
 
For Time
21-15-9
Clean (115/80)*
Assisted Ring Dip
Level I
EMOTM for 12 Minutes
Min 1: 40 Sec Box Pass-Through (24)
Min 2: 3-5 Legs-only Wall-walk
Min 3: 5-7 Hanging Knee-Raise
 
For Time
21-15-9
Clean (75/55)*
[Assisted] Push-up

Post times to comments.

Notes:
*Clean anyhow (squat, power, muscle)

Saturday 170923 at Potomac

“Marston”

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

RX’d
AMRAP in 20 Minutes
1 Deadlift (315/215)
10 Toe-to-Bar
15 Bar-Facing Burpee
Level II
AMRAP in 20 Minutes
1 Deadlift (225/155)
10 Toe-to-Anywhere
15 Bar-Facing Burpee
Level I
AMRAP in 20 Minutes
1 Deadlift (135/95)
10 Hanging Knee-Raise
10 Bar-Facing Burpee

Post loads and times to comments.

Friday 170922 – Metcon Only at Potomac

RX’d
5 Rounds for Reps
AMRAP in 3 Minutes
10 Front Squat (165/115)
10 Ring Dip
Max Calorie Row
*Rest 3 Minutes between rounds.
Level II
5 Rounds for Reps
AMRAP in 3 Minutes
10 Front Squat (125/05)
10 Assisted Ring Dip
Max Calorie Row
*Rest 3 Minutes between rounds.
Level I
5 Rounds for Reps
AMRAP in 3 Minutes
10 Front Squat (95/65)
10 [Assisted] Push-up
Max Calorie Row
*Rest 3 Minutes between rounds.

Post loads and times to comments.

Thursday 170921 at Potomac

RX’d
EMOTM for 15 Minutes
Min 1: 3-5 Bar Muscle-up
Min 2: 3-5 Seated Barbell Press (R)
Min 3: 3-5 Seated Barbell Press (L)
 
9 Rounds for Time For Time:
9 Medball Clean (20/14)
7 Medball Sit-up (20/14)
5 Burpee
1 Rope Climb (15’)

Level II
EMOTM for 15 Minutes
Min 1: 3-5 C2B Pull-up
Min 2: 3-5 Seated Barbell Press (R)
Min 3: 3-5 Seated Barbell Press (L)
 
9 Rounds For Time:
9 Medball Clean (20/14)
7 Medball Sit-up (20/14)
5 Burpee
1 Rope Climb (10’)

Level I
EMOTM for 15 Minutes
Min 1: 3-5 Assisted Pull-up + 3-5 Sit-up
Min 2: 3-5 Seated Barbell Press (R)
Min 3: 3-5 Seated Barbell Press (L)
 
For Time:
9 Medball Clean (14/8)
7 Medball Sit-up (14/8)
5 Burpee
2 Rope Pull-to-Stand

Post times to comments.

Wednesday 170920 at Potomac

RX’d
Hang Clean*
2-2-2-2
 
10-20-30-40-50-40-30-20-10 Double-under
*10 Russian Kettlebell Swing after each Round (70/53)
Level II
Hang Clean*
2-2-2-2
 
10-15-20-25-30-25-20-15-10 Double-under
*10 Russian Kettlebell Swing after each Round (53/35)

Level I
Hang Clean*
2-2-2-2
 
15-30-45-60-75-60-45-30-15 Single-under
*7 Russian Kettlebell Swing after each Round (53/35)

Post loads and times to comments.

Notes:
*Hang Clean anyhow: hang squat clean, hang power clean, hang muscle clean, hang split clean.

Tuesday 170919 at Potomac

RX’d
Shoulder Press
3-3-3
 
For Time:
Run 200m
18 Back Rack Lunge (135/95)
18 Box Jump (24/20)
Run 200m
14 Back Rack Lunge
14 Box Jump
Run 200m
10 Back Rack Lunge
10 Box Jump
Level II
Shoulder Press
5-5-5-4-4-3-3-3
 
For Time:
Run 200m
18 Back Rack Lunge (105/75)
18 Box Jump (20/16)
Run 200m
14 Back Rack Lunge
14 Box Jump
Run 200m
10 Back Rack Lunge
10 Box Jump
Level I
Shoulder Press
5-5-5-4-4-3-3-3
 
For Time:
Run 200m
12 Back Rack Lunge (75/55)
12 Box Jump (16/12)
Run 200m
9 Back Rack Lunge
9 Box Jump
Run 200m
6 Back Rack Lunge
6 Box Jump

Post loads and times to comments.

Sunday 170917 at Potomac

RX’d
EMOTM for 12 Minutes
Min 1: 7-10 Kip Swings on Bar
Min 2: 5-7 Banded Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (45/30)
6 Handstand Push-up
Level II
EMOTM for 12 Minutes
Min 1: 5-7 Kip Swings on Bar
Min 2: 5-7 Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (35/25)
6 Abmat Handstand Push-up
Level I
EMOTM for 12 Minutes
Min 1: 5-7 Kip Swings on Bar
Min 2: 5-7 Sotts Press
Min 3: Double-under Practice
 
AMRAP in 12 Minutes
12 One-arm Dumbbell Snatch (30/20)
6 Pike Push-up on Box

Post times to comments.

Saturday 170916 at Potomac

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
RX’d

AMRAP in 26 Minutes

10 Pull-up
15 Kettlebell Swing (53/35)
20 Box Jump (24/20)
Level II

AMRAP in 26 Minutes

10 Assisted Pull-up
15 Russian Kettlebell Swing (53/35)
20 Box Jump (20/16)
Level I

AMRAP in 26 Minutes

10 Ring Row
15 One-arm DB Snatch (35/20)
20 Box Jump (16/12)

Post rounds plus reps to comments.

Friday 170915 at Potomac

RX’d

Overhead Squat*

4-4-4-4-4

Partner WOD:
7 Rounds for Time**

15 Handstand Push-up
15 Ring Dip
15 Push-up
Level II

Overhead Squat*

7-7-6-6-5-5-4-4-4-4-4

Partner WOD:
7 Rounds for Time**

15 Abmat Handstand Push-up
15 Assisted Ring Dip
10 Push-up
Level I

Overhead Squat*

7-7-6-6-5-5-4-4-4-4-4

Partner WOD:
7 Rounds for Time**

15 Pike Push-up on Box
15 Dip between Boxes
10 Assisted Push-up

Post loads and times to comments.

Notes:
* Aim to hit and maintain ~80% throughout all 5 sets of 4.
** MetCon time cap: 18 minutes. Partners share the work, one working at a time.
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