Kayla Castro

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)

    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