Kayla Castro

Saturday 161126

Posted by | WODs | 6 Comments
soc-nate-hardy

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.


 

  • 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!


  • Wednesday 11/23 Thursday 11/24        Friday 11/25   
    Patriot

    5:30am CrossFit Class

    6:30am CrossFit Class

    9:30am CrossFit Class

    12:00pm CrossFit Class

    3:30pm CrossFit Class

    4:30pm CrossFit Class

    Patriot

    9:00am CrossFit Class

    10:00am CrossFit Class

    Patriot

    9:00am CrossFit Class

    10:00am CrossFit Class

    Potomac

    5:45am CrossFit Class

    6:45am CrossFit Class

    12:00pm CrossFit Class

    Potomac

    CLOSED

    Potomac

    CLOSED

    RX’d

    Level II

    Level I

    “Nate”
     
    AMRAP 20 Minutes:
    2 Muscle-ups
    4 HSPU
    8 American KBS (70/53)

    “Nate”
     
    AMRAP 20 Minutes:
    1 Muscle Up
    2 HSPU
    8 Russian KBS (70/53)

    “Nate”
     
    AMRAP 20 Minutes:
    2 Pull ups + 2 Ring Dips
    2 HSPU Negatives or 4 Seated DB Press
    8 KBS (53/35)

    Friday 161125

    Posted by | WODs | One Comment

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  • 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.
  • Thanksgiving child minding schedule will be offered Thursday 24th and Friday 25th during the 9am and 10am classes only.
  • 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

    Pause Front Squat
    3-3-3-3-3
    Pause for 5 Seconds at the bottom

    5 Rounds
    1 Minute Goblet Squat (50/35)
    1 Minute Candlestick Burpees
    Jump over your DB or KB

    Pause Front Squat
    3-3-3-3-3
    Pause for 5 Seconds at the bottom

    5 Rounds
    1 Minute Goblet Squat (45/30)
    1 Minute Candlestick Burpees
    Jump over your DB or KB

    Pause Front Squat
    3-3-3-3-3
    Pause for 5 Seconds at the bottom

    5 Rounds
    1 Minute Goblet Squat (35/20)
    1 Minute Candlestick Burpees
    Jump over your DB or KB

    Thursday 161124

    Posted by | WODs | 3 Comments

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  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​
  • Thanksgiving child minding schedule will be offered Thursday 24th and Friday 25th during the 9am and 10am classes only.
  • 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!

  • Wednesday 11/23 Thursday 11/24        Friday 11/25   
    Patriot

    5:30am CrossFit Class

    6:30am CrossFit Class

    9:30am CrossFit Class

    12:00pm CrossFit Class

    3:30pm CrossFit Class

    4:30pm CrossFit Class

    Patriot

    9:00am CrossFit Class

    10:00am CrossFit Class

    Patriot

    9:00am CrossFit Class

    10:00am CrossFit Class

    Potomac

    5:45am CrossFit Class

    6:45am CrossFit Class

    12:00pm CrossFit Class

    Potomac

    CLOSED

    Potomac

    CLOSED

    RX’d

    Level II

    Level I

    7 Rounds of the complex
    1 Power Clean+1 Hang Squat Clean+2 Jerks

    20-16-12-8-4
    KB Snatch (53/35)
    Push-up

    7 Rounds of the complex
    1 Power Clean+1 Hang Squat Clean+2 Jerks

    18-14-10-6-2
    KB Snatch (53/35)
    Push-up

    7 Rounds of the complex
    1 Power Clean+1 Hang Squat Clean+2 Jerks

    20-16-12-8-4
    DB Snatch (30/20)
    Knee Push-up

    Wednesday 161123

    Posted by | WODs | 12 Comments

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  • 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!
  • Did you know that we’re part of the Reebok Key Partner Program? You can order Reebok gear through our online store 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!

  • Wednesday 11/23 Thursday 11/24        Friday 11/25   
    Patriot

    5:30am CrossFit Class

    6:30am CrossFit Class

    9:30am CrossFit Class

    12:00pm CrossFit Class

    3:30pm CrossFit Class

    4:30pm CrossFit Class

    Patriot

    9:00am CrossFit Class

    10:00am CrossFit Class

    Patriot

    9:00am CrossFit Class

    10:00am CrossFit Class

    Potomac

    5:45am CrossFit Class

    6:45am CrossFit Class

    12:00pm CrossFit Class

    Potomac

    CLOSED

    Potomac

    CLOSED

    RX’d

    Level II

    Level I

    Snatch
    3-3-3-3-3

    3 Minutes Row (Cals)
    3 Minute Wallballs (14/20 to 10ft)
    3 Minute Overhead Lunge (95/65)
    Complete in any order

    Snatch
    3-3-3-3-3

    3 Minutes Row (Cals)
    3 Minute Wallballs (20 to 10ft/14 to 9ft)
    3 Minute Overhead Lunge (75/55)
    Complete in any order

    Snatch
    3-3-3-3-3

    3 Minutes Row (Cals)
    3 Minute Wallballs (16/8 as high as you can)
    3 Minute Overhead Lunge (65/42)
    Complete in any order

    Tuesday 161122

    Posted by | WODs | 12 Comments

    image
    Congrats to Brigid Cahill and Coach Fahran PCF who represented PCF well this past weekend at Maryland’s Strongest Woman. Brigid took 4th in a close race. Coach Fahran claimed the title of Maryland’s Strongest Woman and will be advancing on to America’s Strongest Woman 2017 in Las Vegas. Congrats ladies!

    • 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!
    • 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!
    • Thanksgiving child minding schedule will be offered Thursday 24th and Friday 25th during the 9am and 10am classes only.

    Wednesday 11/23 Thursday 11/24        Friday 11/25   
    Patriot

    5:30am CrossFit Class

    6:30am CrossFit Class

    9:30am CrossFit Class

    12:00pm CrossFit Class

    3:30pm CrossFit Class

    4:30pm CrossFit Class

    Patriot

    9:00am CrossFit Class

    10:00am CrossFit Class

    Patriot

    9:00am CrossFit Class

    10:00am CrossFit Class

    Potomac

    5:45am CrossFit Class

    6:45am CrossFit Class

    12:00pm CrossFit Class

    Potomac

    CLOSED

    Potomac

    CLOSED

    RX’d

    Level II

    Level I

    7 Max Sets
    Hand Stand Push-ups
    If you cannot string significant sets of HSPU together, accumulate as many HSPU in 10 minutes as possible. If you cannot do HSPU, work on HSPU drills with your coach.

    20-15-10-5
    Toes to Bar
    Box Jump (24/20)
    Push-Press (95/65)

    7 Max Sets
    Hand Stand Push-ups
    If you cannot string significant sets of HSPU together, accumulate as many HSPU in 10 minutes as possible. If you cannot do HSPU, work on HSPU drills with your coach.

    20-15-10-5
    Toes to Bar
    Box Jump (24/20)
    Push-Press (75/55)

    7 Max Sets
    Hand Stand Push-ups
    If you cannot string significant sets of HSPU together, accumulate as many HSPU in 10 minutes as possible. If you cannot do HSPU, work on HSPU drills with your coach.

    20-15-10-5
    Knees to Wherever or Sit-up
    Box Jump (20/16)
    Push-Press (65/42)