Sunday 160904

Bring a deck of cards with you if you have them today!!!

PCF Fall Brawl October 1st. Sign up here (t-shirt included with registration if ordered by 9/2): https://potomaccrossfit.frontdeskhq.com/group_classes/59368?utm_campaign=ClientReferral&utm_medium=website&utm_content=button&utm_term=FD%20Share&utm_source=potomaccrossfit#/list?dt=2016-10-01&lt=staff

Strength:
Bring Sally Up (95/135)*  https://twitter.com/richfroning/status/377855742809997312

*Scale as needed.  

MetCon:
“Strongman Deck of Cards WOD”  — Class Choice
Clubs = ?
Diamonds = ?
Hearts = Atomic Situps (because I love them!) (45/25)
Spades = ?
Joker = 200m Run
Face cards = 10 reps

Sunday 160828

No class today (I’m at World).  See you next weekend at the 8 a.m.!!

PCF Fall Brawl October 1st. Email me (fahran@patriotcrossfit.com) your t-shirt orders ASAP if they aren’t already on the white board (Orders due by 9/2).  Sign up here: https://potomaccrossfit.frontdeskhq.com/group_classes/59368?utm_campaign=ClientReferral&utm_medium=website&utm_content=button&utm_term=FD%20Share&utm_source=potomaccrossfit#/list?dt=2016-10-01&lt=staff

Sunday 160821

Class Announcements: No Class August 28th.
PCF Fall Brawl October 1st. Sign up here: https://potomaccrossfit.frontdeskhq.com/group_classes/59368?utm_campaign=ClientReferral&utm_medium=website&utm_content=button&utm_term=FD%20Share&utm_source=potomaccrossfit#/list?dt=2016-10-01&lt=staff 

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Bench Press 3-3-3-3
b.) Establish a 1RM unbroken forward sled pull x 50′
50′ is redline to redline.

1-on-1 Skill Work: Circus Dumbbell and Keg Clean & Press

Skill Work: Atlas Stones

MetCon:
Complete for Time:
30 Stone to shoulder (93/73)
5 Burpees every minute on the minute

Sunday 160814

Class Announcements: No Class August 28th.
PCF Fall Brawl October 1st. Sign up here (t-shirt included with registration): https://potomaccrossfit.frontdeskhq.com/group_classes/59368#/list?dt=2016-10-01&lt=staff

Strength:
a.) Strict Press 5-5-5-5
b.) 100’ Sandbag Carry for time (175 / 200 / 250 // 125/150/175)
100′ is redline to redline and back.

MetCon*:
Complete For Time:
500m Row
12 Tire Flips
21 Box Jumps (24/20)
200m Farmers Carry (70/50)
9 Tire Flips
15 Box Jumps (24/20)

*Scale as needed

Sunday 160807

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Bench Press 5-5-5-5
b.) Build up to a 1RM yoke carry x 50′

50 is redline to redline.  Many individuals prefer to wear their lifting belt when doing yoke carries.  Half of the class will start with the yoke while the other half will start with the farmers carry/bench portion of the class.

MetCon*:
2-4-6-8-10 of the following couplet —
Double KB thrusters (53/35 per hand)
Deadlifts (2x body weight/1.5x body weight)

*Scale as needed.