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Focus/Engine Building: Class 10

Warmup Partner WOD RX’d Level II Level I 6 Rounds For Time: Run 400m (together) 50 Double-under 500m Row 6 Rounds For Time: Run 400m (together) 30¬†Double-under 500m Row 6 Rounds For Time: Run 300m (together) 50 Single-under 400m Row Run together, double-unders and rowing are split with athletes working one at a time. Post […]

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Tuesday 170523

Free Class Policy: Our scheduled free beginners classes (Tuesday 5:45pm, Saturday 9:30am) are a modified version of the normal WOD and new clients will be incorporated in the class with a separate coach. Bring a friend to our scheduled beginner classes and you take the WOD Class at the same time for free. Just sign […]

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Monday 170522

Take a look at this video on how to spot the squat! Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to […]

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Sunday 170521

Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our […]