Kayla Castro

Wednesday 161130

Posted by | WODs | 8 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
  • 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!

  • RX’d

    Level II

    Level I

    7 Rounds of the Complex
    1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch

    AMRAP 7 Minutes:
    8 Squat Clean Thruster (115/75)
    50 Double Under

    7 Rounds of the Complex
    1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch

    AMRAP 7 Minutes:
    8 Squat Clean Thruster (95/65)
    35 Double Under

    7 Rounds of the Complex
    1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch

    AMRAP 7 Minutes:
    8 Squat Clean Thruster (75/55)
    1 Min Double Under Practice or 75 Single Under

    Tuesday 161129

    Posted by | WODs | 14 Comments

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  • Interested in getting started at PCF? Check out our upcoming Foundations class schedule here!
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here. to check out My Power Supply.
  • 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

    EMOTM 10 Minutes:
    2 Deadlift
    5+ HSPU

    5 Rounds:
    5 Hang Clean and Jerk (135/95)
    10 Burpee
    15 Box Jump (24/20)
    Rest 1 Minute

    EMOTM 10 Minutes:
    2 Deadlift
    2 HSPU

    5 Rounds:
    5 Hang Clean and Jerk (115/75)
    10 Burpee
    15 Box Jump (24/20)
    Rest 1 Minute

    EMOTM 10 Minutes:
    2 Deadlift
    1-2 HSPU Negatives or HS Hold

    5 Rounds:
    5 Hang Clean and Jerk (75/55)
    10 Burpee
    15 Box Jump (20/16)
    Rest 1 Minute

    Monday 161128

    Posted by | WODs | 15 Comments

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  • 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
    5-5-5-5-5
    If you didn’t get 5 sets at the same weight last week, try again this week. If you did, try to build up to 5 more lbs than last week.

    “Half Cindy”
    AMRAP 10 Minutes:
    5 Pull-up
    10 Push-up
    15 Squat

    Squat
    5-5-5-5-5
    If you didn’t get 5 sets at the same weight last week, try again this week. If you did, try to build up to 5 more lbs than last week.

    “Half Cindy”
    AMRAP 10 Minutes:
    3 Pull-up
    6 Push-up
    9 Squat

    Squat
    5-5-5-5-5
    If you didn’t get 5 sets at the same weight last week, try again this week. If you did, try to build up to 5 more lbs than last week.

    “Half Cindy”
    AMRAP 10 Minutes:
    5 Assisted Pull-up
    10 Knee Push-up
    15 Squat

    Sunday 161127

    Posted by | WODs | No Comments

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  • 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

    Press
    3-3-3-3-3

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

    Press
    3-3-3-3-3

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

    Press
    3-3-3-3-3

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

    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)