WODs

Wednesday 110330

Posted by | WODs | 34 Comments

 

Next Foundations Class begins Tuesday (4/5) at 1830.  Get your spot now.

Free intro classes Wednesdays at 1960 and Sundays at 1100.  Check it out!

New Potomac/Patriot pricing policies go into effect May 1! Spoiler Alert: You don’t pay more, you can actually pay less than you do now, and you get two gyms for one price. Read on for more info:

Potomac/Patriot Pricing Policy

Potomac/Patriot Price Selection Form

For questions, either post to comments or email info@potomaccrossfit.com

Natural, Local Foods for your Little One by Humble Gourmand

Push-Press
5-5-5

AMRAP 10 Minutes
10 Ground to Overhead (75/55)
20 Box Jumps (24/20)
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Sunday 110327

Posted by | WODs | 10 Comments

Free intro class today at 1100 — come check us out!

4 Rounds:
10 Bastards
15 Push Press (95/65)
40 Double Unders
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One bastard is a burpee with a lateral jump over your barbell.

Saturday 110326

Posted by | WODs | 7 Comments

0930 and 1030 classes today.

Don’t forget about the free intro class at 1100 on Sunday.  Bring your friends!

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
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Substitute 3 Pull-ups and 3 Dips for each muscle up.