Make good on your New Year’s Resolution, sign up for Foundations:

Tue/Thu at 6:30am with Alison Pierce starting January 5th, click here to register

Tue/Thu at 5:30am with Seamus Monaghan starting January 12th, click here to register.

Tue/Thu at 8pm with Ryan Powell and Liz Korbich starting January 19th, click here to register.

Help somebody with their New Years Resolution, buy a PCF Gift Certificate here!

“Danny”
AMRAP in 20 min of:
30 Box jump, 24/20
20 Push-press, 115/80 lbs
30 pull-ups
Post rounds to and reps to comments.

5 Rounds
5 Power Cleans, 185/125 lbs
10 Burpees

Finisher
Max Reps Renegade Row
Post times and reps to comments.

If you have not signed up for Sectionals yet, you need to do so ASAP, it is almost sold out. To sign up, click here. Once you’ve signed up, email Siddharth to let him know so we can coordinate spectator slots.

The 2nd Athlete Exchange Program (AEP) WOD will be Saturday 9 January at 11:00am at Crossfit Fairfax. To register, please send an email to rsvp@potomaccrossfit.com. This is open to any Crossfiter that is a member of an affiliate.

Front Squat
1-1-1-1-1-1

3 Rounds
15 Thrusters, 35% of your 3RM Push-press
15 unbroken Pull-ups
Post loads and time comments.

Not much time left to sign up for the PCF World Series of Paleo starting Saturday! For more info and registration, click here.

Need some tips on how to get 2010 started right? Signup for Alison Pierce’s Paleo/Zone Cooking Seminar and learn the basics of shopping and preparing quality foods!

Upcoming Foundations Classes to start the New Year right!

Foundations with Alison Pierce, 6:30am Tue/Thu starting Jan 5.

Foundations with Seamus Monaghan, 5:30am Tue/Thu starting 12 January.

Foundations with Ryan Powell and Liz Korbich, 8pm Tue/Thu starting 19 January.

Jon Matzner’s Olympic Lifting Foundations Class is sold out. If you’d like to be notified the next time Jon offers this class, email Jon@potomaccrossfit.com

The GFIT Gymnastics Seminar has been rescheduled for 16 January at 5:30pm. Click here to register!

4 Rounds for time:
5 Power Cleans
5 Thrusters
5 Back Squats
5 Push Press
Post time and load to comments.

Use the same bar and do not drop it for the whole series. You may re-grip between rounds.

Click here to register.

Foundations with Alison Pierce
Beginning January 5, 2010
Meeting every Tuesday/Thursday at 6:30am
Last class is January 28, 2010.

Foundation’s is composed of 8 small group classes over 4 weeks at $300. This will introduce you to the 9 basic CrossFit movements and other common CrossFit exercises and includes a workout in each class. Attendance is mandatory and all classes must be completed within one month. If you have to miss a class for any reason, you will be charged $40 for your first make-up and $60 for any subsequent make-up. You will also be able to attend unlimited Workout of the Day classes after your 2nd Foundations Class. Upon completion of Foundations, you will automatically be signed up for an unlimited membership. If you wish to attend at the 3x/week or 2x/week option, OR if you would like to cancel your membership at Potomac CrossFit, simply email info@potomaccrossfit.com and we’ll change/cancel it within 48 hours.

Click here to register.

Note: New membership rates for 2010:

Unlimited $225
3x/week $185
2x/week $135
*Active Duty Military/Law Enforcement/Fire Fighters receive a 15% discount on Foundations and Membership.