Kayla Castro

Friday 170217

Posted by | WODs | 10 Comments

  • CrossFit founder and CEO Coach Glassman is coming to D.C.! Come to CrossFit DC (1365 H St NE) on Friday, February 17th, to hear Coach speak at 1:00pm and share tacos with your fellow CrossFitters! A taco bar at noon, so arrive early for lunch and the opportunity to meet Greg and other members of CrossFit HQ, as well as mingle with your fellow DC CrossFit community! Coach will be speaking on CrossFit’s continuing fight for integrity in the scientific community and its efforts to combat Big Soda.
  • Do tire flips, yoke carries, sled pulls, and atlas stone lifts sound like fun to you? If so, come check out PCF’s hybrid CrossFit-Strongman class (it doesn’t matter what your level of strength is) – classes run at Patriot every Sunday from 0800-0930 and the 2nd and 4th (& 5th) Sunday at 1130.

  • RX’d

    Level II

    Level I

    Front Squat
    5-5-5-3-1

    AMRAP 10 Minutes:
    30 Wallball (20 to 10ft/14 to 9ft)
    50 Double Under
    4 Muscle-up

    Front Squat
    5-5-5-3-1

    AMRAP 10 Minutes:
    30 Wallball (20 to 10ft/14 to 9ft)
    35 Double Under
    2 Muscle-up

    Front Squat
    5-5-5-3-1

    AMRAP 10 Minutes:
    30 Wallball (16/8 as high as you can)
    1 Min DU Practice or 75 Single Under
    2 MUT or 8 Pull-up + 8 Ring Dip

    Thursday 170216

    Posted by | WODs | 19 Comments

  • CrossFit founder and CEO Coach Glassman is coming to D.C.! Come to CrossFit DC (1365 H St NE) on Friday, February 17th, to hear Coach speak at 1:00pm and share tacos with your fellow CrossFitters! A taco bar at noon, so arrive early for lunch and the opportunity to meet Greg and other members of CrossFit HQ, as well as mingle with your fellow DC CrossFit community! Coach will be speaking on CrossFit’s continuing fight for integrity in the scientific community and its efforts to combat Big Soda.
  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​
  • Join Coach Gretchen at Patriot CrossFit on Saturday, 2/18 at 10 am for a Ladies Only Throwdown. This all-female event will be individual and have a scaled and an RX division. Details about WODs will be announced soon but space will be limited so if you’re interested in taking part in the event, add your name to the list here to guarantee a spot. There will be three events and a final. We are opening the Throwdown up to members of other gyms, but our first priority is making sure we have as many PCF ladies compete as possible! Invite your friends and family to come on down and watch you and other PCF ladies crush some WODs!

  • RX’d

    Level II

    Level I

    Every Other Minute 10 Minutes:
    5 Deadlift
    Max Set HSPU or 40 Seconds HSPU

    AMRAP 20 Minutes:
    50ft 1 Arm DB Overhead Lunge (50/35)
    15 Box Jump (24/20)
    5 Push-Jerk (135/95)
    10 Toes to Bar

    Every Other Minute 10 Minutes:
    5 Deadlift
    Max Set HSPU or 40 Seconds HSPU

    AMRAP 20 Minutes:
    50ft 1 Arm DB Overhead Lunge (30/20)
    15 Box Jump (24/20)
    5 Push-Jerk (115/80)
    10 Toes to Bar

    Every Other Minute 10 Minutes:
    5 Deadlift
    Max Set HSPU or 40 Seconds HSPU/ HSPU Practice/HS Hold

    AMRAP 20 Minutes:
    50ft 1 Arm DB Overhead Lunge (25/15)
    15 Box Jump (20/16)
    5 Push-Jerk (95/65)
    10 Knees to Wherever or Sit-up

    Wednesday 170215

    Posted by | WODs | 17 Comments

  • CrossFit founder and CEO Coach Glassman is coming to D.C.! Come to CrossFit DC (1365 H St NE) on Friday, February 17th, to hear Coach speak at 1:00pm and share tacos with your fellow CrossFitters! A taco bar at noon, so arrive early for lunch and the opportunity to meet Greg and other members of CrossFit HQ, as well as mingle with your fellow DC CrossFit community! Coach will be speaking on CrossFit’s continuing fight for integrity in the scientific community and its efforts to combat Big Soda.
  • Got questions about your billing or membership? Contact us at info@patriotcrossfit.com for assistance.
  • Thinking of checking us out? Patriot free intro class goes every Saturday at 1100 – come by and see what it is all about!
  • Join Coach Gretchen at Patriot CrossFit on Saturday, 2/18 at 10 am for a Ladies Only Throwdown. This all-female event will be individual and have a scaled and an RX division. Details about WODs will be announced soon but space will be limited so if you’re interested in taking part in the event, add your name to the list here to guarantee a spot. There will be three events and a final. We are opening the Throwdown up to members of other gyms, but our first priority is making sure we have as many PCF ladies compete as possible! Invite your friends and family to come on down and watch you and other PCF ladies crush some WODs!
  • Did you know that we’re part of the Reebok Key Partner Program? You can order Reebok gear through our online store here!

  • RX’d

    Level II

    Level I

    7 Rounds of the Complex
    1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch
    Work to today’s heaviest set

    4 Rounds:
    15 Thruster (95/65)
    2 Rope Climb

    7 Rounds of the Complex
    1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch
    Work to today’s heaviest set

    4 Rounds:
    15 Thruster (75/55)
    1 Rope Climb

    7 Rounds of the Complex
    1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch
    Work to today’s heaviest set

    4 Rounds:
    15 Thruster (65/42)
    2 Rope Climb Attempts or Pull to Standing

    Tuesday 170214

    Posted by | WODs | 17 Comments

  • CrossFit founder and CEO Coach Glassman is coming to D.C.! Come to CrossFit DC (1365 H St NE) on Friday, February 17th, to hear Coach speak at 1:00pm and share tacos with your fellow CrossFitters! A taco bar at noon, so arrive early for lunch and the opportunity to meet Greg and other members of CrossFit HQ, as well as mingle with your fellow DC CrossFit community! Coach will be speaking on CrossFit’s continuing fight for integrity in the scientific community and its efforts to combat Big Soda.
  • Join Coach Gretchen at Patriot CrossFit on Saturday, 2/18 at 10 am for a Ladies Only Throwdown. This all-female event will be individual and have a scaled and an RX division. Details about WODs will be announced soon but space will be limited so if you’re interested in taking part in the event, add your name to the list here to guarantee a spot. There will be three events and a final. We are opening the Throwdown up to members of other gyms, but our first priority is making sure we have as many PCF ladies compete as possible! Invite your friends and family to come on down and watch you and other PCF ladies crush some WODs!
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out My Power Supply.
  • Interested in getting chiropractic care right here at PCF? Schedule here!

  • RX’d

    Level II

    Level I

    AMRAP 30 Minutes:
    Row 500m
    20 Hang Clean and Jerk (95/65)
    20 Push-up
    20 Pull-up

    AMRAP 30 Minutes:
    Row 500m
    20 Hang Clean and Jerk (75/55)
    15 Push-up
    15 Pull-up

    AMRAP 30 Minutes:
    Row 500m
    20 Hang Clean and Jerk (65/42)
    15 Knee Push-up
    15 Assisted Pull-up

    Monday 170213

    Posted by | WODs | 12 Comments

  • CrossFit founder and CEO Coach Glassman is coming to D.C.! Come to CrossFit DC (1365 H St NE) on Friday, February 17th, to hear Coach speak at 1:00pm and share tacos with your fellow CrossFitters! A taco bar at noon, so arrive early for lunch and the opportunity to meet Greg and other members of CrossFit HQ, as well as mingle with your fellow DC CrossFit community! Coach will be speaking on CrossFit’s continuing fight for integrity in the scientific community and its efforts to combat Big Soda.
  • Join Coach Gretchen at Patriot CrossFit on Saturday, 2/18 at 10 am for a Ladies Only Throwdown. This all-female event will be individual and have a scaled and an RX division. Details about WODs will be announced soon but space will be limited so if you’re interested in taking part in the event, add your name to the list here to guarantee a spot. There will be three events and a final. We are opening the Throwdown up to members of other gyms, but our first priority is making sure we have as many PCF ladies compete as possible! Invite your friends and family to come on down and watch you and other PCF ladies crush some WODs!

  • RX’d

    Level II

    Level I

    Squat
    5-5-5-5-5
    Take the weight you managed for the heaviest or second heaviest set last week and try to hold that for all 5 sets.

    AMRAP 10 Minutes
    10 Burpee
    40 Double Under
    10 KB Snatch (53/35)
    Switch Arms each Round

    Squat
    5-5-5-5-5
    Take the weight you managed for the heaviest or second heaviest set last week and try to hold that for all 5 sets.

    AMRAP 10 Minutes
    10 Burpee
    25 Double Under
    10 DB Snatch (50/35)
    Switch Arms each Round

    Squat
    5-5-5-5-5
    Take the weight you managed for the heaviest or second heaviest set last week and try to hold that for all 5 sets.

    AMRAP 10 Minutes
    10 Burpee
    1 Min DU Practice or 60 Single Unders
    10 DB Snatch (30/20)
    Switch Arms each Round