Kayla Castro

Sunday 170212

Posted by | WODs | 4 Comments

  • 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

    Press
    3-3-3-3-3

    “Nancy”
    5 Rounds:
    Run 400m
    15 Overhead Squats (95/65)

    Press
    3-3-3-3-3

    5 Rounds:
    Run 400m
    15 Overhead Squats (75/55)

    Press
    3-3-3-3-3

    4 Rounds:
    Run 400m
    15 Overhead Squats (65/42)

    Saturday 170211

    Posted by | WODs | No Comments

    CIAMemorialWall
    CIA 7
    A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

     

    • 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

      7 Rounds for Time:
      7 HSPU
      7 Thruster (135/95)
      7 Knees to elbow
      7 Deadlift (245/175)
      7 Burpee
      7 American KBS (70/53)
      7 Pull-up

      5 Rounds:
      4 HSPU
      7 Thruster (95/65)
      7 Knees to elbow
      7 Deadlift (205/145)
      7 Burpee
      7 American KBS (53/35)
      7 Pull-ups

      5 Rounds:
      7 Push-up/Knee Push-up
      7 Thruster (75/55)
      7 Knees as high as you can go
      7 Deadlift (175/115)
      7 Burpee
      7 Russian KBS (53/35)
      7 Assisted Pull-up

    Friday 170210

    Posted by | WODs | 13 Comments

  • Post-30 Challenge Party!
      When: Saturday, February 11 at 4pm
      Where: Patriot Crossfit
      Let’s celebrate all the hard work you’ve done with a little some food and drinks (without counting macros or paleo!). Bring a favorite treat to share and some adult beverages and show off the new you! This event is open to all PCF members and families. Hope you can make it!

  • 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!
  • 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.
  •  

    Order your TEAM Patriot CrossFit Open Shirt today! They are only available for purchase through the end of next week. Gear up for the Open and get ready to Prove your Fitness!

     

    RX’d

    Level II

    Level I

    Front Squat
    3-3-3-3-3

    4 Rounds
    50ft DBs Overhead Walking Lunge (35/20)
    15 Ring Dip
    10 DB Snatch (70/50)
    8 Strict Pull-up
    *See note below

    Front Squat
    3-3-3-3-3

    4 Rounds
    50ft DBs Overhead Walking Lunge (35/20)
    10 Ring Dip
    10 DB Snatch (55/35)
    8 Pull-up
    *See note below

    Front Squat
    3-3-3-3-3

    4 Rounds
    50ft DBs Overhead Walking Lunge (25/15)
    10 Assisted Ring Dip
    10 DB Snatch (35/20)
    8 Assisted Pull-up
    *See note below

    *Coach/athlete note: If you plan on participating in the open, you should attempt the OH DB lunge (media put out by CF suggests that we might see something like this). There may not be enough DB for everyone to have their own, so you can stagger the start, start on different movements, or scale to OH plate lunge or KBS in place of the snatch if you’re not participating in the Open. Work with your coach and be flexible.

    Thursday 170209

    Posted by | WODs | 13 Comments

  • Post-30 Challenge Party!
      When: Saturday, February 11 at 4pm
      Where: Patriot Crossfit
      Let’s celebrate all the hard work you’ve done with a little some food and drinks (without counting macros or paleo!). Bring a favorite treat to share and some adult beverages and show off the new you! This event is open to all PCF members and families. Hope you can make it!

  • 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!
  •  

    Order your TEAM Patriot CrossFit Open Shirt today! They are only available for purchase through the end of next week. Gear up for the Open and get ready to Prove your Fitness!

     

    RX’d

    Level II

    Level I

    EMOTM 10 Minutes:
    Bar Muscle-Up
    Pick a number you can maintain across the 10 minutes. If you cannot complete 1 a minute, use this time to drill ring or bar MUs with your coach.

    AMRAP 10 Minutes:
    5 Shoulder to Overhead (115/75)
    10 Deadlift (115/75)
    15 Box Jump (24/20)

    No Rest

    Max Effort
    Row 1000m

    EMOTM 10 Minutes:
    Bar Muscle-Up
    Pick a number you can maintain across the 10 minutes. If you cannot complete 1 a minute, use this time to drill ring or bar MUs with your coach.

    AMRAP 10 Minutes:
    5 Shoulder to Overhead (95/65)
    10 Deadlift (95/65)
    15 Box Jump (24/20)

    No Rest

    Max Effort
    Row 1000m

    EMOTM 10 Minutes:
    Bar Muscle-Up
    Pick a number you can maintain across the 10 minutes. If you cannot complete 1 a minute, use this time to drill ring or bar MUs with your coach.

    AMRAP 10 Minutes:
    5 Shoulder to Overhead (75/55)
    10 Deadlift (75/55)
    15 Box Jump (20/16)

    No Rest

    Max Effort
    Row 1000m

    Wednesday 170208

    Posted by | WODs | 11 Comments

  • Post-30 Challenge Party!
      When: Saturday, February 11 at 4pm
      Where: Patriot Crossfit
      Let’s celebrate all the hard work you’ve done with a little some food and drinks (without counting macros or paleo!). Bring a favorite treat to share and some adult beverages and show off the new you! This event is open to all PCF members and families. Hope you can make it!

  • Interested in getting chiropractic care right here at PCF? Schedule here!
  • 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!
  •  

    Order your TEAM Patriot CrossFit Open Shirt today! They are only available for purchase through the end of next week. Gear up for the Open and get ready to Prove your Fitness!

     

    RX’d

    Level II

    Level I

    Snatch
    2-2-2-2-2-2-2-2-2-2
    Less than 60 Seconds rest between sets. Start relatively light and try to add weight each set. The last few rounds should be near a 2RM.

    AMRAP 10 Minutes:
    Burpee
    At the top of every minute complete 3 hang squat clean (135/95)

    Snatch
    2-2-2-2-2-2-2-2-2-2
    Less than 60 Seconds rest between sets. Start relatively light and try to add weight each set. The last few rounds should be near a 2RM.

    AMRAP 10 Minutes:
    Burpee
    At the top of every minute complete 3 hang squat clean (115/75)

    Snatch
    2-2-2-2-2-2-2-2-2-2
    Less than 60 Seconds rest between sets. Start relatively light and try to add weight each set. The last few rounds should be near a 2RM.

    AMRAP 10 Minutes:
    Burpee
    At the top of every minute complete 3 hang squat clean (75/55)