Patriot – Friday 110401

Next Foundations Class begins Tuesday (4/5) at 1830. Get your spot now.

Free intro classes Wednesdays at 1930 and Sundays at 1100. Check it out!

New Potomac/Patriot pricing policies go into effect May 1! Spoiler Alert: You don’t pay more, you can actually pay less than you do now, and you get two gyms for one price. Read on for more info:

Potomac/Patriot Pricing Policy

Potomac/Patriot Price Selection Form

For questions, either post to comments or email info@potomaccrossfit.com

Run 400m
5 Rounds
20 Wallballs (20/14)
10 Burpees
Run 400m
Post time to comments.

Patriot – Thursday 110331

 

Next Foundations Class begins Tuesday (4/5) at 1830. Get your spot now.

Free intro classes Wednesdays at 1930 and Sundays at 1100. Check it out!

New Potomac/Patriot pricing policies go into effect May 1! Spoiler Alert: You don’t pay more, you can actually pay less than you do now, and you get two gyms for one price. Read on for more info:

Potomac/Patriot Pricing Policy

Potomac/Patriot Price Selection Form

For questions, either post to comments or email info@potomaccrossfit.com

Squat Snatch
2-2-2-2-2

15-12-9
Squat Snatch (95/65)
Pull-up
Post loads and times to comments.

Patriot – Wednesday 110330

 

Next Foundations Class begins Tuesday (4/5) at 1830.  Get your spot now.

Free intro classes Wednesdays at 1960 and Sundays at 1100.  Check it out!

New Potomac/Patriot pricing policies go into effect May 1! Spoiler Alert: You don’t pay more, you can actually pay less than you do now, and you get two gyms for one price. Read on for more info:

Potomac/Patriot Pricing Policy

Potomac/Patriot Price Selection Form

For questions, either post to comments or email info@potomaccrossfit.com

Natural, Local Foods for your Little One by Humble Gourmand

Push-Press
5-5-5

AMRAP 10 Minutes
10 Ground to Overhead (75/55)
20 Box Jumps (24/20)
Post loads and times to comments.

Patriot – Sunday 110327

Free intro class today at 1100 — come check us out!

4 Rounds:
10 Bastards
15 Push Press (95/65)
40 Double Unders
Post time to comments.

One bastard is a burpee with a lateral jump over your barbell.

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)
Post time to comments.
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 info@patriotcrossfit.com with any questions.

3 Rounds
12 Thrusters (115/75)
21 Box Jumps (24/20)
Row 300
Post time to comments.

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!

 

Deadlift
3-3-3-3-3

3 Rounds
20 KB Swings (1.5/1pood)
10 Burpees
Post loads and times to comments.

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!

Press
1-1-1-1-1-1-1

4 Rounds
150m Row
Rest as needed.
Post loads and times to comments.

Bitnami