Thursday 170323

Posted by | WODs | No Comments

  • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!
  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​
  • We will be performing the Open WODs on Fridays at Patriot and Saturdays at Potomac with a 1pm make-up on Sundays at Patriot.

  • RX’d

    Level II

    Level I

    Thruster
    5-5-5-5

    In teams of 2,
    4 Rounds:
    Row 500m
    20 Burpee
    20 Wallball (20/14 to 10ft)
    Follow the leader. Only one partner working on the same exercise at a time. Partners can be working on different exercises at the same time.

    Thruster
    5-5-5-5

    In teams of 2,
    4 Rounds:
    Row 500m
    20 Burpee
    20 Wallball (20/14 to 9ft)
    Follow the leader. Only one partner working on the same exercise at a time. Partners can be working on different exercises at the same time.

    Thruster
    5-5-5-5

    In teams of 2,
    4 Rounds:
    Row 500m
    20 Burpee
    20 Wallball (16/8 as high as you can)
    Follow the leader. Only one partner working on the same exercise at a time. Partners can be working on different exercises at the same time.

    Wednesday 170322

    Posted by | WODs | 10 Comments

  • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!
  • RX’d

    Level II

    Level I

    EMOTM 10 Minutes
    1 Deadlift
    4 HSPU

    5 Rounds:
    15 American KBS (53/35)
    20 KB Step-up (53/35 to 24/20)
    50 Double Under

    EMOTM 10 Minutes
    1 Deadlift
    1-2 HSPU

    5 Rounds:
    15 Russian KBS (53/35)
    20 KB Step-up (53/35 to 24/20)
    35 Double Under

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

    5 Rounds:
    15 KBS/DBS (35/25)
    20 KB/DB Step-up (35/25 to 20/16)
    1 Min DU Practice or 75 Single Under

    Tuesday 170321

    Posted by | WODs | 19 Comments

  • 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!


  •  
    MSgt Mike Maltz was born in Mineola on Long Island, NY 19 September 1960. There he attended Half Hollow Hills High School and graduated in 1978. In August of that same year he enlisted in the Air Force and upon completion of BMT and Technical School, he was assigned to the 1931 Communications Group, Elmendorf AFB, AK as an apprentice cable splicer. In December of 1985 he was reassigned to the 1827th Electronics Installation Squadron, Kelly AFB, TX. It was during this period that he was recognized as “one of the finest” by his Commander for this extreme dedication and tireless work ethic. Mike cross-trained into Pararescue in December of 1985. He successfully completed the demanding PJ indoctrination Course, Army Special Forces Underwater Combat Divers Course, Army Airborne Parachute Course, Air Force Survival School, and the Pararescue Recovery Specialist Course,. Mike was awarded his maroon beret and selected as the class Honor Graduate for his superb leadership qualities and academic excellence. From December 1985 through November 1989, Mike was assigned to the 55th Aerospace Rescue and Recovery
    Squadron and the 1730th Pararescue Squadron, Eglin Air Force Base, FL. While assigned, Mike participated in mountain rescue training in Dahlonega, GA and Project Denali. His physical ability led to his selection to represent the unit of the March 1989 summit climb of Mt. McKinley. Additionally, he was awarded the Air Force Commendation Medal for outstanding achievement near Addis Ababa for search and subsequent recovery of Congressman Mickey Leland and delegation involved in an aircraft crash while on a humanitarian mission to Ethiopia. From November 1989 thru March 1991, Mike was assigned to the 1730th Pararescue Squadron and 71st Rescue Squadron, Elmendorf AFB, AK. There, he received yet another Air Force Commendation Medal for the rescue of two German climbers stranded at 20,000 ft on Mt McKinley, suffering from severe hypothermia and cerebral edema. Also during this timeframe, he was one of eight climbers to summit Mt. McKinley at 20,320 Ft.

    His solid leadership was instrumental in the squadron leadership was instrumental in the squadron receiving, “most improved Para rescue facility in rescue” from Headquarters, Air Rescue Service. From March 1991 to March 1994, Mike volunteered for duties as a Para rescue Instructor at Lackland AFB, TX. He received the coveted Aerospace Achievement Award and graduated the Air Training Command NCO Academy as a Distinguished Graduate. At the US Army Master Fitness Trainer School at Ft Hood, TX he received the Honor Graduate award for best academic/physical record and attained the highest PT point total. He was also recognized as the facilities “best communicator and instructor.” From March 1994 to March 1998, Mike was assigned to the 41st Rescue Squadron, Patrick AFB, FL. Here, he was selected as the Air Combat Command HC-130P Para rescue man of the Year and received the coveted 1st Fighter Wing Warrior Award: for his superlative efforts. He was credited with saving two Spanish civilians severely injured while skiing. Mike deployed to Saudi Arabia on three separate occasions, totaling more than 8 months in support of Operation SOUTHERN WATCH. Additionally, he was overall Team Leader for 10 successful deployments supporting National Aeronautics Space Administration space shuttle contingency operations. From March 1997 to March 2001, Mike was assigned to the 41 Rescue Squadron, Moody AFB, Georgia. It was there that Mike refined his functional areas to perfection resulting in error–free findings during the ACC Unit Compliance Inspection. On 21 March 2001, he was assigned to the newly reactived 38th Rescue Squadron, Moody AFB, GA. Here, Mike was handpicked as the first Joint Search and Rescue Center Pararescue representative in Southwest Asia and performed superbly as an advocate for combat rescue operations. While deployed, he was primary jumpmaster and instructor on 25 critical upgrade training flights and provided emergency medical treatment during a car accident near the coalition compound, successfully treating two OSI agents and two Saudi nationals.

    He is survived by his sons Kyle and Cody: his dad, John Maltz: his sister, Terri M. Strippoli: and his brothers Derek and Richard Maltz.

    Master Sergeant Maltz’ s awards include the Meritorious Service Medal, Aerial Achievement Medal (with 1 device), Air Force Commendation Medal (2 devices), Air Force Achievement Medal, Air Force Outstanding Unit Award with Valor (3 devices), Air Force Outstanding Unit Award, Combat Readiness Medal, Air Force Good Conduct Medal (7devices), national Defense Service Medal (1 device), Humanitarian Service Medal, Air Force Oversees Long Tour Ribbon (1 device), Air Force Longevity Service Award Ribbon (1 device), Small Arms Expert Marksmanship Ribbon (1 device), and the Air Force Training Ribbon
     

    RX’d

    Level II

    Level I

    “Maltz”
    Run 400m
    50 Pull-up
    200m Farmers Carry (50s/25s)
    50 Ring Dips
    100 Push-Ups
    50 Knees to Elbows
    100 Sit-ups
    Run 400m

    Run 400m
    35 Pull-up
    200m Farmers Carry (40s/20s)
    35 Ring Dips
    75 Push-Ups
    35 Knees to Elbows
    75 Sit-ups
    Run 400m

    Run 300m
    35 Assisted Pull-up
    200m Farmers Carry (30s/15s)
    35 Assisted Ring Dips
    75 Knee Push-Ups
    35 Knees to Wherever
    75 Sit-ups
    Run 300m

    Monday 170320

    Posted by | WODs | 10 Comments

  • Interested in getting started at PCF? Check out our upcoming Foundations class schedule here!

  • RX’d

    Level II

    Level I

    Squat
    3-3-3-3-3

    AMRAP 10 Minutes:
    7 Hang Clean and Jerk (135/95)
    14 Box Jump Over (24/20)
    2 Rope Climb

    Squat
    3-3-3-3-3

    AMRAP 10 Minutes:
    7 Hang Clean and Jerk (115/80)
    14 Box Jump Over (24/20)
    1 Rope Climb

    Squat
    3-3-3-3-3

    AMRAP 10 Minutes:
    7 Hang Clean and Jerk (95/65)
    14 Box Jump Over 20/16)
    2 Rope Climb Attempts or Pull to Standing