Patriot – Friday 140117

Registration for the 2014 CrossFit Games Open is live. Important things you need to know here:

1) The week’s Open workout will be released on Thursday and will close the following Monday (5 p.m. PT). We will program these archive at Patriot on Fridays. The first WOD will be released on Feb 27.

2) You’ll need to register for a Team based on where you spend most of your training time. Patriot and Potomac will both have teams, you must register according to the “more than half rule”:  Athletes must train at the same physical location as the Team more than half of their training days per week, and may not train at another location more days a week than they train at the team location. More than half means: 

  • Four (4) days if the Athlete trains six (6) or seven (7) days a week 

  • Three (3) days if the Athlete trains four (4) or five (5) days a week

3) Registration link here.

Questions? Post to blog, or email Erika.

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Lost and Found Announcement: I’ve cleaned out all the miscellaneous water bottles, clothes, etc from the coat and shoe rack.  These items are in two bins under the scoreboard. If you think you might have something in that bin, please retrieve it by next Wed (Jan 22), as all items will be donated after that date.  Thanks – esmj

Squat
15-15
Must complete set in less than 1 Minute.

5 Rounds
30 Double Unders
20 Sit-Ups
10 Lunges (135/95)
5 HSPU
Hold the bar however you like on the lunge.

LII
5 Rounds
20 Double Unders
20 Sit-Ups
10 Lunges (115/75)
3 HSPU

LI
5 Rounds
60 Single Unders
20 Sit-Ups
10 Lunges (75/55)
5 Push-ups/Knee Push-ups

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