1039 N Highland Going Away Party goes 28 January. If you’re a Facebook-er, you can RSVP here.

We’ll be requiring sign-ups for the Saturday WOD Classes at Potomac. If you don’t sign-up ahead of time for a spot, you don’t get to WOD, that simple. To sign-up, just click here and select a time.

“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
Post time to comments.

1039 N Highland Going Away Party goes 28 January. If you’re a Facebook-er, you can RSVP here.

We’ll be requiring sign-ups for the Saturday WOD Classes at Potomac. If you don’t sign-up ahead of time for a spot, you don’t get to WOD, that simple. To sign-up, just click here and select a time.

Weighted Dips
3-3-3-3-3

AMRAP 10 Minutes
30 Double-unders
15 Power snatch (75/55)
Post loads and rounds plus reps to comments.

1039 N Highland Going Away Party goes 28 January. If you’re a Facebook-er, you can RSVP here.

Muscle Snatch
2-2-2-2 (50-60% 1RM)

Snatch
2-2-2-2

AMRAP 4 Minutes
5 Thrusters (115/75)
5 Burpees
Post loads and times to comments.

1039 N Highland Going Away Party goes 28 January. If you’re a Facebook-er, you can RSVP here.

Clean and Jerk
3-3-3-3

50-30-10
KB Swings (53/35)
Push-ups
Post loads and times to comments.

As part of our ongoing discussions with a potential landlord, we are making the case that Crossfit isn’t a fad but in fact very rare product in the market: actual fitness. We need your to help us make that point.

We will be raffling off twenty new stylish PCF shirts (as Meg is aptly demonstrating) to anyone who leaves a 5-star Google Review for Potomac Crossfit and Patriot Crossfit between right now and 8pm Tuesday night. Our goal is 100 5-star reviews each. You can review both.

Simply rate us and answer the question: has anything made you fitter than your hard work at PCF?

___________________________

1039 N Highland Going Away Party goes 28 January. If you’re a Facebook-er, you can RSVP here.

2 Rounds
25 Box jump, (24/20)
25 Jumping pull-ups
25 Kettlebell swings (35)
25 Walking Lunge
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions/Stiff leg deadlift (95/65)
25 Wall ball shots (20/14)
25 Burpees
25 Double unders
Post time to comments. Compare to 111221.

1039 N Highland St Going Away Party goes Saturday.

Front Squat
3-3-3-3-3

“Grace”
30 Clean and Jerks (135/95)
Post loads and times to comments.
There is a 7 Minute cut-off for Grace. That is more time than I would usually give because I want to encourage people to challenge themselves with the weight.

Crossfit Kids goes Sunday at Patriot Crossfit.

Our Potomac CrossFit and Patriot CrossFit Membership Policies goes into effect at 8pm tonight. Please take a look and post questions to comments or fill out our Client Survey here.

Snatch Balance
3-3-3-3-3

Pick Your Poison Helen
3 Rounds
Run/Row 400m or 120 Double Unders
21 KB Swings
12 Pull-ups
Post reps for each set and time to comments.

Crossfit Kids goes Sunday at Patriot Crossfit.

1039 N Highland Going Away Party goes 28 January. If you’re a Facebook-er, you can RSVP here.

“Bradshaw”
10 Rounds
3 HSPU
6 Deadlift (225/155)
12 Pull-ups
24 Double Unders
Post time to comments.

Athlete Profile: Lauren L.

Hometown
Ft. Lauderdale, Florida

PCF: When did you start with PCF?
September 2010

PCF: Favorite WOD
Helen

PCF: Least Favorite WOD
Any short met-cons involving me lifting my body weight—pushups, ring dips and the ever so loathed burpee.

PCF: What is your prior fitness background? What was your exposure to CF before coming to PCF?
I spent most of my childhood chasing boys on the playground, playing high school soccer, and as an adult, for years I did the whole ‘group fitness boot camp’ thing at a boutique gym in Boca Raton, Florida.  Back then I thought it was challenging, but never really pushed myself to feeling like I was about to pass out.  I never lifted anything more than 10 pound dumbbells and wasn’t able to do a strict push-up/pull-up.   Wimpey group fitness pales in comparison to Crossfit.   During the summer of 2010, I moved to Arlington.  I was meandering though Clarendon one day and saw the most awful site: super fit maniacs running down the street with plates on their backs.  Once I heard the blaring club music blasting from PCF’s doors, I knew right then that I needed to get in on that.  

PCF: Talk to us about your thoughts after completing your first WOD.
Upon completing Helen, I wodded right into the pain cave and waddled my sore ass to a foam roller which became my best friend.   When I first started crossfit, I was a hot mess.  I used to load up on a peanut butter and banana sandwich and eat it as I was walking into the gym 10 minutes before class started.  I quickly realized I needed to reevaluate my diet and cater it to how I wanted to perform.  Since then, I’ve become ‘paleo-conscious,’ and have gotten much stronger. 

PCF: Tell us a little about then vs. now with regard to your performances on a couple of the benchmark WODs. Favorite WOD?
I credit my meat intake for my strength.  I never sacrifice my form and gradually lift heavier (meow, meow, I know!).  I have taken baby steps and allowed myself to take risks, because hell, I can drop the weight as many times as I need to until I succeed.  I first completed Helen in 15:05, using a 15lb kettle-bell and a blue band and now can do her in 12:30 with a 35lb kettle-bell and no bands.  I can deadlift 240, I can squat 200, and I can do a fair share of strict push/pull ups.  I credit the meat.  I sometimes lift with strong ladies like LizPCF and TesPCF, so in my book, I’ve accomplished a lot.  It also helps when you have someone screaming in your face.  I love positive reinforcement!  

PCF: Favorite CF/PCF moments you’d like to share?
Holding a free-standing handstand for about four seconds and doing a single ‘L’ pull-up.  Oh and embarrassing myself at the PCF anniversary party for the entire You-Tube community to see.    

PCF: Any advice for our newbies?
You know your body best.  Be aggressive and pace yourself.   A clean diet is key.

PCF: And finally (and most importantly) Who is the best looking and most fabulous PCF coach around?
In terms of best looking, I’m going to double dip and dote on the indubitable-duo: Doug-E-Fresh and Dan-the-Man. Tes, my lady, you are definitely the most fabulous coach because you embody the athlete I’d like to become one day.
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Crossfit Kids goes Sunday at Patriot Crossfit.

Bench Press
5-5-5

40-30-20
Push-press (95/65)
Lunge (95/65)
Sit-up
Post loads and times to comments.
Hold the bar however you like for the lunges.