Patriot – Friday 140131

CF Kids Announcement
Kids ages 5-12 are welcome to join us for CF Kids class this Sunday 2/2 and next Sunday 2/9 at 12pm!!  Class will be held at Patriot Crossfit for 30 minutes.

More information is available here.

Plan on bringing your kid(s)?  Please sign up in advance.


Some of your fellow PCFers are participating in the Capital Affiliate League competition, which will be hosted at Patriot this coming Saturday (Feb 1). Come out from 1-3:30 to cheer on the PCF Nooners: Andrew L, Anne W, Dan S, Karen K, Mike D, Mike G, Rachel M and Steve O.

Must complete set in less than 45 seconds.

AMRAP 10 Minutes
6 DB Snatch (70/50)
8 Pistols
10 Hand Release Push-ups

AMRAP 10 Minutes
6 DB Snatch (55/35)
6 Pistols
8 Hand Release Push-ups

AMRAP 10 Minutes
6 DB Snatch (30/20)
6 Assisted Pistols or alternating box step ups
8 KneeHand Release Push-ups

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