New Daytime Schedule at Potomac and Patriot beginning Oct 24:
Potomac:
0930 cancelled
1200 on M/W/F

Patriot:
0930 and 1200 M-F, with childcare

Squat
2-2-2-2-2-2-2-2 (50-60% 1RM)

21-15-9
Thruster (65/45)
Lunge (65/45)
Post loads and times to comments.

Squat
1-1-1-1-1-1-1

AMRAP 3 Minutes
7 DB Ground to Overhead (45/30)
7 Pull-ups
Post loads and times to comments.
No bands for pull-ups. If you cannot do Rxd pull-ups do jumping pull-ups.

Press
3-3-3-3-3

30-20-10
KB Swing (53/35)
Push-ups
Post loads and times to comments.

AMRAP 15 Minutes
5 Front Squats (185/115)
20 Jumping Pull-ups
5 One Arm DB Press Each Arm (50/30)
Post rounds and reps to comments.

From PCF One Year Anniversary

Click on the pic above for a good time.

10:00/17:00 Classes
Make Up “Cindy”
AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Post Rounds to Comments
Compare to 090216, 081209

Or

Row 2000m
Run 1 Mile

11:00/18:00
Teams of 4
4 Rounds
Run 400
25 Reps , 2 Man Press (75)
15 Reps, 2 Man Medicine Ball Toss Sit-ups (20/12)