Monday 170417

  • Did you know you can order PCF apparel online? Click here!
  • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!

2017 Spring Nutrition Challenge

We all know that staying accountable to a healthy nutrition can be a challenge with our busy lifestyle today, so we are here to help! Whether your goal is to recover better from workouts, have a group to be accountable to or lost the last bit of body fat before summer, this is for you! If you have done a challenge before, we invite you to join us again to take your nutrition to the next level with some small tweaks or to encourage you to get back on the fitness wagon.

Starts: Sunday, April 23, 2017

Ends: Sunday, May 21, 2017

Weigh-ins at Patriot CrossFit : Friday, April 21 from 10:30 am to 12 pm

Weigh-ins at Potomac CrossFit: Sunday, April 23 from 9:30 am to 11:30 am

Options to enter:

General Macronutrient guidance + 2lb Tub of Protein* + Protein Powder Recipes and recipe cards with easy to make meals: $115
Custom Macronutrient guidance + 2lb Tub of Protein* + Protein Powder Recipes and recipe cards with easy to make meals: $165
Click here to sign up, or email Andrea and let her know if you would like Custom or General macronutrient guidance.

This 30 day challenge will include:

Laura Pilchuk as your nutrition coach for 30 days – ask all the questions that you want!
Andrea Ferry as your CrossFit coach, who will keep you accountable during the challenge!
Online chat though Facebook Live for group questions (day/time TBD)
Body Fat Caliper measurements before and after the 30 day challenge.
PRIZES for the top 2 Male and top 2 Female winners that highest percentage of bodyfat! (prizes from Lulu Lemon, Power Supply, Reebok, Noble Nutrition, District Cryo and more)
*If dietary restrictions call for your not consuming powered protein, email Andrea about packages not including protein.


Warmup

RX’d Level II Level I
Back Squat 7x3x60%
 
3 Rounds for Time
25 Power Snatch (75/55)
Row 300m
Back Squat 6-5-4-3-3-3-3-3-3-3
 
 
3 Rounds for Time
25 Power Snatch (65/45)
Row 300m

Back Squat 6-5-4-3-3-3-3-3-3-3
 
 
3 Rounds for Time
15 Power Snatch (65/45)
Row 300m



Post loads and times to comments.

4 Responses to “Monday 170417”

  1. John F. April 17, 2017 at 9:27 am #

    BSx3: seven sets at #145
    Metcon: 13:37 L2

  2. JSP April 17, 2017 at 9:51 am #

    185

    10:47 Rx

  3. Pat April 17, 2017 at 6:48 pm #

    Back Squats: 7×3@225#
    Metcon: 13:53 L2

  4. Dan S April 18, 2017 at 7:06 pm #

    Squat at 165
    Metcon Level II in 11:00