Kayla Castro

Monday 161205

Posted by | WODs | 11 Comments

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  • With 2017 fast approaching, we want to know a little bit more about you and your thoughts about PCF so we can continue to give you the best CrossFit experience we possibly can. We’ve got a quick member feedback survey — only 9 questions ! — to fill out. Once completed, if you’d like to be entered to win one of our brand new t-shirts, please email your name/t-shirt size to me (LJ@PatriotCrossFit.com). Enter the survey for the gym you frequent most.
    Potomac Members: Click here
    Patriot Members: Click here
  • The PCF Holiday Throwdown & Part is set for December 16th @6pm at Potomac! Teams of same-gender pairs (one Rx, one Scaled athlete per team) will compete for glory, fame, and veritable cornucopia of prizes! Interested? Click here to sign up!

 

RX’d

Level II

Level I

Squat
3-3-3-3-3
Build up to your heaviest set.

100 Double Under, then
21-15-9
Deadlift (225/155)
Ring Dip, then
100 Double Under

Squat
3-3-3-3-3
Build up to your heaviest set.

75 Double Under, then
21-15-9
Deadlift (185/125)
Ring Dip (15-12-9), then
75 Double Under

Squat
3-3-3-3-3
Build up to your heaviest set.

90 Seconds DU Practice or 150 Single Under, then
21-15-9
Deadlift (155/105)
Assisted Ring Dip or Push up, then
90 Seconds DU Practice or 150 Single Under

Sunday 161204

Posted by | WODs | 2 Comments

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    • With 2017 fast approaching, we want to know a little bit more about you and your thoughts about PCF so we can continue to give you the best CrossFit experience we possibly can. We’ve got a quick member feedback survey — only 9 questions ! — to fill out. Once completed, if you’d like to be entered to win one of our brand new t-shirts, please email your name/t-shirt size to me (LJ@PatriotCrossFit.com). Enter the survey for the gym you frequent most.
      Potomac Members: Click here
      Patriot Members: Click here
    • The PCF Holiday Throwdown & Part is set for December 16th @6pm at Potomac! Teams of same-gender pairs (one Rx, one Scaled athlete per team) will compete for glory, fame, and veritable cornucopia of prizes! Interested? Click here to sign up!

 

RX’d

Level II

Level I

Push-Press
2-2-2-2-2

21-15-9
Burpee
Pull-up
Thruster (95/65)

Push-Press
2-2-2-2-2

21-15-9
Burpee
Pull-up (15-12-9)
Thrusters (75/55)

Push-Press
2-2-2-2-2

21-15-9
Burpee
Assisted Pull-up
Thrusters (65/42)

Saturday 161203

Posted by | WODs | 11 Comments

“Holleyman”

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

  • With 2017 fast approaching, we want to know a little bit more about you and your thoughts about PCF so we can continue to give you the best CrossFit experience we possibly can. We’ve got a quick member feedback survey — only 9 questions ! — to fill out. Once completed, if you’d like to be entered to win one of our brand new t-shirts, please email your name/t-shirt size to me (LJ@PatriotCrossFit.com). Enter the survey for the gym you frequent most.
    Potomac Members: Click here
    Patriot Members: Click here
  • 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.
  • The PCF Holiday Throwdown & Part is set for December 16th @6pm at Potomac! Teams of same-gender pairs (one Rx, one Scaled athlete per team) will compete for glory, fame, and veritable cornucopia of prizes! Interested? Click here to sign up!

 

 

RX’d

Level II

Level I

30 Rounds
5 10ft Wallballs (20/14)
3 HSPU
1 Power Clean (225/155)

20 Rounds
5 10ft Wallballs (20/14)
1 HSPU
1 Power Clean (165/115)

20 Rounds
5 10ft Wallballs (20/14)
3 Push ups/Knee Push ups
1 Power Clean (115/75)

Friday 161202

Posted by | WODs | 10 Comments

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  • With 2017 fast approaching, we want to know a little bit more about you and your thoughts about PCF so we can continue to give you the best CrossFit experience we possibly can. We’ve got a quick member feedback survey — only 9 questions ! — to fill out. Once completed, if you’d like to be entered to win one of our brand new t-shirts, please email your name/t-shirt size to me (LJ@PatriotCrossFit.com). Enter the survey for the gym you frequent most.
    Potomac Members: Click here
    Patriot Members: Click here
  • 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.
  • The PCF Holiday Throwdown & Part is set for December 16th @6pm at Potomac! Teams of same-gender pairs (one Rx, one Scaled athlete per team) will compete for glory, fame, and veritable cornucopia of prizes! Interested? Click here to sign up!

  • RX’d

    Level II

    Level I

    Front Squat
    2-2-2-2-2

    AMRAP 12 Minutes:
    10 KB Snatch (53/35) R
    10 KB Snatch (53/35) L
    2 Rope Climb
    10 1 Arm Overhead Lunge (53/35) R
    10 1 Arm Overhead Lunge (53/35) L
    2 Rope Climb

    Front Squat
    2-2-2-2-2

    AMRAP 12 Minutes:
    6 KB Snatch (53/35) R
    6 KB Snatch (53/35) L
    1 Rope Climb
    6 1 Arm Overhead Lunge (53/35) R
    6 1 Arm Overhead Lunge (53/35) L
    1 Rope Climb

    Front Squat
    2-2-2-2-2

    AMRAP 12 Minutes:
    10 DB Snatch (30/20) R
    10 DB Snatch (30/20) L
    2 Rope Climb Attempts or Pull to Standing
    10 1 Arm Overhead Lunge (30/20) R
    10 1 Arm Overhead Lunge (30/20) L
    2 Rope Climb Attempts or Pull to Standing

    Thursday 161201

    Posted by | WODs | 7 Comments

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  • With 2017 fast approaching, we want to know a little bit more about you and your thoughts about PCF so we can continue to give you the best CrossFit experience we possibly can. We’ve got a quick member feedback survey — only 9 questions ! — to fill out. Once completed, if you’d like to be entered to win one of our brand new t-shirts, please email your name/t-shirt size to me (LJ@PatriotCrossFit.com). Enter the survey for the gym you frequent most.
    Potomac Members: Click here
    Patriot Members: Click here
  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​
  • The PCF Holiday Throwdown & Part is set for December 16th @6pm at Potomac! Teams of same-gender pairs (one Rx, one Scaled athlete per team) will compete for glory, fame, and veritable cornucopia of prizes! Interested? Click here to sign up!

  • RX’d

    Level II

    Level I

    Max Muscle-ups in 7 Minutes

    3 Minutes Row (Cals)
    3 Minutes Push-up
    3 Minutes Row
    3 Minutes Sit-up
    3 Minutes Row
    3 Minutes Strict Press (65/45)
    3 Minutes Row

    Max Pull up and Ring Dip in 7 Minutes

    3 Minutes Row (Cals)
    3 Minutes Push-up
    3 Minutes Row
    3 Minutes Sit-up
    3 Minutes Row
    3 Minutes Strict Press (45/35)
    3 Minutes Row

    Muscle Up Skill Work or Practice

    3 Minutes Row (Cals)
    3 Minutes Knee Push-up
    3 Minutes Row
    3 Minutes Sit-up
    3 Minutes Row
    3 Minutes Strict Press (35/22)
    3 Minutes Row