Men of PCF Calender from Potomac Crossfit Raw on Vimeo.

Attention ladies and gentlemen, the Men of PCF present the 2010 Wounded Warrior Fundraising Calendar. Eleven of our finest manscaped men show off their Crossfit best to raise money for the Wounded Warrior Project and help you keep track of your year. Click here for details on the calendar and the Wounded Warrior Project. Buy your calendar online or join us for the official debut at Saturday’s release party from 6pm-8pm, where you can purchase your calendar in person with a bottomless glass of beer (or club soda with lime, you Paleo Challengers). Beverages, narcissistic men, and the calendar itself will all be in attendance. Make sure your Saturday night bar tab benefits something other than your hangover this weekend. Click here for ordering and party details.

Upcoming Foundations:

Foundations with Seamus Mongaghan starting Feb. 2, Tue/Thu 6:30am

Foundations with Siddharth Sawkar starting Feb. 16, Tue/Thu 8pm

If these Foundations Classes don’t work for your schedule, you can sign up for Private Foundations by clicking here!

Upcoming AEP WODs:

Athlete Exchange Program WOD at Primal Fitness, Feb. 6 at 3:30pm

Athlete Exchange Program WOD at Crossfit Bethesda, Feb 14 at 1pm

Athlete Exchange Program WOD at Crossfit Reston (and Grand Opening!), Feb 27 at 1pm

10 Burpees
20 KB Swings (1.5/1 pood)
8 Burpees
18 KB Swings
6 Burpees
16 KB Swings
4 Burpees
14 KB Swings
2 Burpees
12 KB Swings
Rest 15 Seconds
Max Strict Pull-ups
Post time and pull-up total to comments.

Click here to register.

Foundations with Seamus Monaghan
Beginning February 2, 2010
Meeting every Tuesday/Thursday at 6:30am
Last class is February 25, 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.

Men of PCF Calender and Release Party this Saturday to benefit Wounded Warrior Foundation

Upcoming Foundations:

Foundations with Siddharth Sawkar starting Feb. 16, Tue/Thu 8pm

Foundations with Tes Salb starting Mar. 2, Tue/Thu 6:30am

If these Foundations Classes don’t work for your schedule, you can sign up for Private Foundations by clicking here!

Potomac Crossfit Introduction on How and What to Eat
Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet

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Tuesday, Feb. 9th, PCF will fully incorporate the GFIT Warmup into it’s WOD Classes. Be prepared on non-strength bias days to complete a “GFIT Warmup of the Week”, which will include 4-5 of these movements. They will be the same for the whole week, so don’t worry about mastering them right out of the gate – just focus on making progress. Coaches will spend a set amount of time each non-strength bias day on these movements. They will also be posted on the whiteboard.

Thanks to Rupert and Stephen for getting us going on this!

Jerk
2-2-2-2-2-2-2 (90% 1RM)

4 Rounds
500m Row
2 Minutes Rest
Post loads and time to comments.
Complete 500m Row in your goal 2000m pace and no faster until round 4 when you can go as fast as you can. Keep rest as close to 2 minutes as possible. Jerks can be push or split, which ever allows more weight.

Men of PCF Calender and Release Party this next Saturday to benefit Wounded Warrior Foundation

Update: The Men of Potomac Crossfit Calender Release Party will be rescheduled to 13 February starting at 3pm because of the snow storm this weekend. The party will start right after the final Paleo Challenge meeting at 1:30pm.

Update: Due to the predicted snowstorm, classes on FRIDAY 5pm and 6pm and SATURDAY morning (9am, 10am, 11am, and free class at 12pm) are cancelled

Paleo Diet Problems

Power Snatch
2-2-2
Snatch Balance
2-2-2
Snatch
2-2-2

Power “Cindy”
AMRAP 5 Minutes of
3 Chest to Bar Pull-ups
6 Clapping Push-ups
9 Jumping Squats
Post loads and times to comments.
Snatches should not be with maximum weight. Keep bar speed fast.
Don’t short the ROM on the Jumping Squats. Get hips fully open.

Order your Men of PCF Calender here. Get it signed at our Release Party next Saturday to benefit Wounded Warrior Foundation

Friday 5pm and 6pm are on. Only class tomorrow (Saturday) is 11am.

Upcoming Foundations:

Foundations with Siddharth Sawkar starting Feb. 16, Tue/Thu 8pm

Foundations with Tes Salb starting Mar. 2, Tue/Thu 6:30am

If these Foundations Classes don’t work for your schedule, you can sign up for Private Foundations by clicking here!

Upcoming AEP WODs:

Athlete Exchange Program WOD at Primal Fitness, Feb. 6 at 3:30pm

Athlete Exchange Program WOD at Crossfit Bethesda, Feb 14 at 1pm

Athlete Exchange Program WOD at Crossfit Reston (and Grand Opening!), Feb 27 at 1pm

5 Deadlift (295/195)
15 Burpees
5 Deadlifts
30 Box Jumps (20/20)
5 Deadlifts
75 Double-Unders
5 Deadlifts
Row 1000m