Patriot – Saturday 110326

0930 and 1030 classes today.

Don’t forget about the free intro class at 1100 on Sunday.  Bring your friends!

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
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Substitute 3 Pull-ups and 3 Dips for each muscle up.

Patriot – Friday 110325


Next round of Foundations begins Monday of next week.  Sign up here.

Since there is no NoVa Open WOD this week, we’ll hold classes at 0930 and 1030 on Saturday.

Free intro classes run Wednesdays at 1930 and Sundays at 1100.  Contact with any questions.

3 Rounds
12 Thrusters (115/75)
21 Box Jumps (24/20)
Row 300
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Patriot – Thursday 110324

When no kids show up, Liz puts an athlete in the play area. Don't make Matt Q sit out another WOD, bring those kiddos in to play with Liz.

New Foundations Classes start Mon and Tues evenings.  Sign up now!

Liz PCF is running childcare at the 0930 and 1200 archive – bring the little ones along so you can get your WOD on.  (Kids are welcome any time, of course, but we have a dedicated coach at the daytime archive to keep an eye on them so you can WOD worry free).

Also, reminder that we’re running free intro classes at 1930 on Wednesdays and 1100 on Sundays.  Stop in and try us out!



3 Rounds
20 KB Swings (1.5/1pood)
10 Burpees
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Patriot – Wednesday 110323

Reminder: we’re running childcare/child play at the 0930 and 1200 archive, so if you’ve got kiddos, feel free to bring them with you!


4 Rounds
150m Row
Rest as needed.
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Patriot – Tuesday 110322


Full class schedule today!  Check our “Schedule” tab for more info.

“Power Badger”

4 Rounds:
15 Power Cleans (135/95)
15 Chest to Bar Pull-ups
400m Run
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Patriot – Monday 110321

Classes kick off today at 1730!  All PCF Members are welcome.

Next round of Foundations begins Tuesday at 0600 and 1200.  Get your spot now!



“Half Nate”
AMRAP 10 Minutes
2 Muscle-Ups
4Handstand Push-Ups
8 KB Swings (70/53)
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