#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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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.

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

Thursday 180517 at Potomac

RX’d
4 Sets of
3:00 to Complete
10 Stand-and-hold from Lunge
10-14 Toe-to-Bar
40′ Camber Walk
 
For Time:
Run 1000m
30 Ring Dip
30 One-Arm* Dumbbell Clean-and-Jerk (55/40)
20 Ring Dip
20 One-Arm* Dumbbell Clean-and-Jerk (55/40)
Level II
4 Sets of
3:00 to Complete
10 Stand-and-hold from Lunge
10-14 Toe-to-Anywhere
40′ Camber Walk
 
For Time:
Run 1000m
30 Assisted Ring Dip
30 One-Arm* Dumbbell Clean-and-Jerk (45/30)
20 Assisted Ring Dip
20 One-Arm* Dumbbell Clean-and-Jerk (45/30)
Level I
4 Sets of
3:00 to Complete
10 Stand-and-hold from Lunge
10-14 Kip Swings
40′ Camber Walk
 
For Time:
Run 8000m
30 Dip on Box
30 One-Arm* Dumbbell Clean-and-Jerk (35/20)
20 Dip on Box
20 One-Arm* Dumbbell Clean-and-Jerk (35/20)

Post times to comments.

Notes:
*Alternate hands every 5 repetitions.

Tuesday 180515 – The Chief at Potomac

RX’d
Suspended Dumbbell Press
3-3-3-3-3
 
5 Rounds for Reps
AMRAP in 3 Minutes
3 Power Clean (135/95)
6 Push-up
9 Air Squat
Rest 1 Minute
Level II
Suspended Dumbbell Press
5-5-4-4-4-3-3-3-3-3
 
5 Rounds for Reps
AMRAP in 3 Minutes
3 Power Clean (95/65)
6 Push-up
9 Air Squat
Rest 1 Minute
Level I
Suspended Dumbbell Press
5-5-4-4-4-3-3-3-3-3
 
5 Rounds for Reps
AMRAP in 3 Minutes
3 Power Clean (75/55)
6 Assisted Push-up
9 Air Squat
Rest 1 Minute

Post total rounds plus reps to comments. Compare to 170809.

Sunday 180513 at Potomac

RX’d
EMOM for 12 Minutes
Mins 1 & 2: 4 Turkish Get-up
Min 3: L-Sit Hold, :20
 
Run 600m, then
7 Rounds of
12 Double Kettlebell Deadlift (70/53)
9 Toe-to-Bar
6 Handstand Push-up
Level II
EMOM for 12 Minutes
Mins 1 & 2: 4 Turkish Get-up
Min 3: L-Sit Tuck, :20
 
Run 600m, then
7 Rounds of
9 Double Kettlebell Deadlift (70/53)
9 Toe-to-Anywhere
6 Abmat Handstand Push-up
Level I
EMOM for 12 Minutes
Mins 1 & 2: 4 Turkish Get-up
Min 3: L-Sit Tuck on Box, :20
 
Run 600m, then
7 Rounds of
9 Double Kettlebell Deadlift (53/35)
9 Hanging Knee-Raise
6 L-Sit Dumbbell Press

Post times to comments.

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