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.

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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.

Squat
15-15
Must complete set in less than 45 seconds.

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

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

LI
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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