Archive | wod

RSS feed for this section

Tuesday 130827

The first every “Paleo, Polyface, Porkfest” event is going on the weekend of Sept 7-8 in Staunton, VA. Robb Wolf, Joel Salatin and other experts in the fields of sustainable farming and the Paleo Diet will be on hand for lecture, Q&A, and a barbeque!!!! Use promotion code “CROSSFITP3” and get a free ticket if […]

Monday 130826

When we program, we think in terms of a “dose response curve.” Too little will have no significant effect, too much will have a severely hazardous response. Moreover, we want to maximize return on investment. We want a small amount of time and effort for a maximal result. We’ve found through trial and error over […]

Sunday 130825

_______________________ Weightlifting Club goes today at Patriot CrossFit, improve your lifts! _______________________ PCF Kids classes go every Monday-Thursday at our locations. More info here. _______________________ Warmup: EMOTM 8 Min 3 Hang Squat Snatch 3 V-Situp Alt: 3 Ring Row/3 Divebomber RX'd Level II Level I EMOTM 10 Min 5-10s Tuck Back Lever 5-10s Handstand AMRAP […]

Saturday 130824

_______________________ Weightlifting Club goes this Sunday at Patriot CrossFit, improve your lifts! _______________________ PCF Kids classes go every Monday-Thursday at our locations. More info here. _______________________ “Barbara” RX'd Level II Level I Five Rounds for time: 20 Pullup 30 Pushup 40 Situp 50 Squat Rest 3 minutes. Five Rounds for time: 10 Pullup 20 Pushup […]

Friday 130823

_______________________ Effective Friday, Potomac CrossFit will hold only a 1645 and 1745 class Friday evenings. The 1715 and 1815 are cancelled. _______________________ Weightlifting Club goes this Sunday at Patriot CrossFit, improve your lifts! _______________________ PCF Kids classes go every Monday-Thursday at our locations. More info here. _______________________ Warmup: EMOTM 8 Min 3 Snatch Balance 3 […]