Patriot – Saturday 110611

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.


4 Rounds
100ft Overhead Walking Lunge (45/25 Plate)
30 Box Jumps (24/20)
20 10ft Wall Balls (20/14)
10 Handstand Push-ups
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Patriot – Tuesday 110607


James A. getting his handstand on in Belize

Have a pic of you utilizing your crossfit skills on vacation (or elsewhere) for the blog?  E mail it to Erika at


Childcare is canceled today at both the 0930 and 1200 classes. We will resume a normal schedule on Wednesday June 8th.

Run 400m
50 Sit-ups
Run 400m
50 Push-ups
Run 400m
50 Lunges
Run 400m
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Patriot – Friday 110603

Good luck to our Regional competitors and the Patriot team!  We’re so proud of you guys.

Childcare is canceled at the 0930 and 1200 today. Sorry for any inconvenience. We will be back on Monday!!

Run 1000m
Row 1000m
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(1k is the 800m course — down to the Sunrise sign – plus one lap around the building)

Patriot – Thursday 110602


Crossfit Games MidAtlantic Regional starts this Friday, June 3rd, at George Mason University Field House. Come on out and support Andrew Z. and Jen N. in the individual competition and Jason K., Brian M., Jay M., Kari PCF, Mollie K., and Jenni B. Tickets are $25 for a weekend pass and $10 for a single day pass. You can purchase tickets at GMU or online here.


Squat Snatch (135/95)
Chest to Bar Pull-ups
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