Upcoming Foundations Classes:

Foundations with Mike Rauseo, 6:30 am, Tue/Thu, 10/13-11/5

Foundations with Siddharth Sawkar, 8 pm, Tue/Thu, 10/27-11/19

New Personal Training Options at PCF:

Looking for personalized coaching on Nutrition, Olympic Lifting, Long Distance Sports and more? Check out Potomac Crossfit’s Personal Training Section to get more info and sign-up.

Complete 5 rounds for time of:
Run 400m
21 Overhead Squat, 95/65 lbs
Post time to comments.

Due to the Crossift Olympic Lifting Certifciation this weekend, PCF will be holding a park WOD today at Washington and Lee High School Track at 10am and 11am for members only.

10 Rounds
10 Jump Squats
100M sprint every 2 minutes on the 2 minute mark

Click here to register.
Spend two full days with CrossFit Coach Mike Burgener and staff learning, studying and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.
Cost: $595
Click here to register.

Due to the Crossfit Olympic Lifting Certification this weekend, there will be a 6 pm and 7 pm WOD only today.

“J.T.”
For time:
21-15-9
Handstand Pushups
Ring Dips
Pushups
Post time to comments.

If you are signed up to compete in the Mid-Atlantic Hopper Challenge or would like to come out and support our athletes on October 17, please send an email to Jenn.

We need more reserve cleaners.   If you would like to help clean the gym for a discount in membership, email Jenn for more info.

Snatch Balance
3-3-3-3
Rest
3 rounds for time of:
10 Dumbbell Complex, Alternating Arms
400 Meter Run

Complex is 3 one-arm Snatch with heavy dumbbells + 1 one-arm Overhead Squat then Overhead Lunge Right, Overhead Lunge Left