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Sunday 170723 – “Annie”

Want to dial in your personal nutrition plan? Take a look at our nutritional consulting options! Interested in getting chiropractic care right here at PCF? Schedule here! Warmup RX’d Level II Level I EMOTM for 10 Minutes ODD: 6-8 Pistol EVEN: 7-10 Ice Cream Maker   For Time: 50-40-30-20-10  Double-under Sit-up EMOTM for 10 Minutes […]

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Saturday 170722 – “Nate”

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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Friday 170721 – Dumbbell “Grace”

Join CrossFit Kids every first and third Sundays of every month at Patriot CrossFit! CrossFit Kids at 11:45am – 12:15pm and CrossFit Preteens/Teens at 12:30pm – 1:30pm. Click here for more information. Interested in massage right here at Potomac CrossFit? Schedule an appointment online today! Do tire flips, yoke carries, sled pulls, and atlas stone […]

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Thursday 170720

Wondering how our barbell strength training works and how to warmup and progress? Click here. Warmup RX’d Level II Level I EMOTM for 12 Minutes: Min 1: 5-10 Wallball 2-for-1 Min 2: 3 Skin-the-Cat Min 3: 40 sec Hollow Hold   For Time: Run 800m 45 Push-up 30 Overhead Lunge (95/65) 45 Box Jump (30/24) […]