Monday 111024
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.
17 comments for this entry:
Leave a Reply
Photos
October 23rd, 2011 on 9:24 pm
Mark C. and I have a Kilimanjaro trek planned for Dec. 30-Jan. 5. We have six available spots left. Any takers? It would be great to have a big group of PCFers join us. If you’re interested, email me at joelieberATgmail.com.
October 24th, 2011 on 7:03 am
155 Back Squat / 3:24Rx’d
Good workout. Felt great to rejoin the 5:30AM crew.
October 24th, 2011 on 7:45 am
Great job this morning 0530 and 0630. Posted leaderboard on PCF Facebook page. Great start to the week.
October 24th, 2011 on 8:02 am
Squats: 105 for all sets
Metcon: 3:45 rx
October 24th, 2011 on 8:36 am
BS: 155
Metcon: 3:52 rx’d.
Joe, Kili is awesome and I wish I could join for the trip.
Monday survey: Are any current top forty hits good enough to supplant Kesha on Brian’s soundtrack starting tomorrow?
October 24th, 2011 on 8:55 am
BSx2: 135 for all sets
Metcon: 4:58 rx’d
October 24th, 2011 on 11:57 am
Hi everybody, lot of good Euro Club Hits in store for the evening classes tonight. Get excited.
October 24th, 2011 on 12:38 pm
!!!!!
October 24th, 2011 on 1:05 pm
BS: 135
MC: 4:23 Rx’d
October 24th, 2011 on 1:48 pm
BS- 105
Metcon- 6:00 almost rx’d (used the 12# bar and 15s)
October 24th, 2011 on 3:50 pm
BS: 165
MC: 4:12 Rx
October 24th, 2011 on 8:15 pm
Wendler squat
Metcon 5:55 rx
October 24th, 2011 on 8:39 pm
Wendler Squat: 325 x 6
Metcon: 3:11 rx’d
October 24th, 2011 on 8:45 pm
BS: 205
MC: 3:19 rxd
October 24th, 2011 on 11:00 pm
Squar 155
MetCon: 2:39 rxd
October 25th, 2011 on 8:30 pm
BS: 85
Metcon: 4:51 rx’d
October 26th, 2011 on 1:52 pm
75 for the squat sets, 4:35 with 35# thrusters and unweighted lunges.