Two Announcements. First, PCF wants to heartily thank all the athletes that took part in the Athlete Survey. There was a lot of great information on there and we have looked at all the stats as well as read every comment that all of you made. We wanted to address some of the primary concerns that were brought up, so you can read our response here.

Second announcement. We will be running a Regional Qualifier Prep WOD on Saturday, 04 April. We will start registration at 1300 and expect to be drinking beer by 1800. Like the Regional Qualifier, we will be running two WODs during this time. We need an estimation of how many people plan on competing, so please take a moment to register at Mind Body Online by following this link. We want spectators and judges, so please come join us! Got questions? Email Siddharth@PotomacCrossfit.Com.

Thanks again, we are continuing to put all our effort in making the box a place that doesn’t suck.

For Time:
21-15-9
Row, calories
Dumbbell Thrusters, 45/35 lbs
Post time to comments.

NCR Hopper Challenge from Potomac Crossfit on Vimeo.

Friendly reminder that we will be running a Regional Qualifier Prep WOD on Saturday, 04 April (that’s tomorrow). We will start registration at 1300 and expect to be drinking beer by 1800. Like the Regional Qualifier, we will be running two WODs during this time. We need an estimation of how many people plan on competing, so please take a moment to register at Mind Body Online by following this link. We want spectators (and judges) so please come join us! Got questions? Email Siddharth@potomaccrossfit.com.

Overhead Squats
3-3-3-2-2-2-1-1
Post loads to comments.

We will be running a Regional Qualifier Prep WOD on Saturday, 04 April. No cost for the WOD, but we will be taking up a beer fund. We will start registration at 1300 and expect to be drinking beer by 1800. Like the Regional Qualifier, we will be running two WODs during this time. We need an estimation of how many people plan on competing, so please take a moment to register at Mind Body Online by following this link. We want spectators and judges, so please come join us! Got questions? I bet you do. Email Siddharth@PotomacCrossfit.Com.

Normal morning WOD hours still in effect.

For time:
30 Kettlebell Swings
30 Sit-ups
25 Kettlebell Swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

AMRAP in 20 minutes:
10 Wallballs, 20/16 lbs
15 Squat Thrusts
Post rounds to comments.

1 pull-up the first minute, 2 the second minute, 3 the 3rd, and so on…See how far up the ladder you can go.
Post last successful round to comments.