Only class is at 11am today.

AEP WOD at Primal Fitness at 3:30pm is cancelled

Men of PCF Calender on sale here to benefit Wounded Warrior Foundation. Release Party Saturday, 13 Feb, at 3pm.

GFIT Warmup starts next week.

Turkish Get-Up
1-1-1-1-1-1-1

“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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February 6th, 3:30pm
Primal Fitness
To register, click here.

RELEASE PARTY DETAILS:
To help support the sales of the MoPCF Calendar, and give you a chance to meet the models themselves, PCF will be hosting a Release Party Happy Hour Saturday, February 6 from 6pm-8pm.

• For $25, you can buy a Men of PCF Calendar and get a red cup for all you can drink beer.
• For $20, you can get just the calendar and a rockin’ good time
• For $10 you can just drink beer and still give some money to charity.

And if you’ve promised Brian you wouldn’t consume gluten OR alcohol until the 13th, then please feel free to come hang out anyway!

Men of PCF Calender on sale here to benefit Wounded Warrior Foundation. Release Party Saturday, 13 Feb, at 3pm at Potomac Crossfit.

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!

Power “Elizabeth”
21-15-9
Power Cleans (135/95)
Ring Dips
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Athlete Profile: Sally S.

Hometown: Buffalo, NY
PCF: When did you start at PCF?
Sally: 1/19/2009

PCF: Favorite WOD?
Sally: Anything with DLs/Running

PCF: Lease Favorite WOD?
Sally: Grace/Isabel – hate em!

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
Sally: I have played sports my entire life specifically basketball in college. After my basketball career ended I got into running. I usually ran up to 5 miles a day probably six days a week. My lifting routine turned into some push ups and some abs after my run.

I met this guy Dave who dabbled into Crossfit at my old globo gym. I did a few workouts with him, but I wasn’t completely sold on it. He told me to check it out when I decided to move to DC in July 2008.

PCF: Talk to us about your thoughts after completing your first WOD.
Sally: I am pretty sure my exact words (after Fight Gone Bad on foundations graduation night) were “Sign me up for life!”

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs.
Sally: The first time I attempted Helen I had a time of 11:xx with the bands for assistance. After I learned how to do pull ups I had a time of 9:18 as prescribed.

The first time I attempted Fran I had a time of 6:xx. I did it after a hill work out with Aaron and Jon and I didn’t even realize it was Fran. The next time I attempted Fran I had a time of 4:54 as prescribed.

I really don’t have a favorite WOD. I love anything with deadlifts and running!

PCF: Favorite CF/PCF moments you’d like to share?
Sally: My favorite PCF moments include regional qualifiers last year, getting kicked out of Eventide (it makes a great first impression – try it!), dominating Brian in a bacon eating contest, singing karoke at Champs, and the ongoing dance parties which sweep PCF.

PCF: Any advice for our newbies?
Sally: SPEAK UP! Don’t be shy – it’s a judgment free zone! Ask questions if you have them and show up for happy hours if we have them. PCF is an awesome gym, but it’s the community which brings it to the next level. Also, PCF loves sarcasm so please bring your “A” game on a daily basis.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
Sally: Curtis. I want to be smokin’ hot when I am older too. Although I haven’t seen his dance moves. Therefore, I might have to give this one to Brian.

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Men of PCF Calender on sale here to benefit Wounded Warrior Foundation. Release Party Saturday, 13 Feb, at 3pm at Potomac Crossfit.

GFIT Warmup of the Week:

This goes on non-strength bias days (so not today)

Tucked L sits (strength)
Heel lift resistance holds (strength)
Forward roll (gymnastic skills)
Straddle position (flexibility)

Squat
3-3-3-3-3 (85-90% 1RM)

3 Rounds
5 Weighted Pull-ups (50/25 lbs Dumbbells)
10 DB Single Arm Hang Power Snatch (use weight used for pull-ups)
5 Burpees
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