Patriot – Tuesday 140107

keithKeith K in Jamaica

Schedule Announcement: Daytime (0930 and 1200 classes) at Patriot will be relocated to Potomac Crossfit (1320 N Courthouse Road, Arlington, VA) on Thursday and Friday, Jan 9 and 10 due to HVAC repair and remodel. We apologize for the inconvenience, but the repair will require demolition of the existing ductwork that cannot be done while the building is occupied. Childcare will be available at Potomac on those days.  Parking info here.

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CF Teens Announcement:
Starting 1/13, we will be adding a second teens class on Mondays at Potomac Crossfit!  Class times will now be 5:15pm and 6:15pm- teens may attend either class.  Check here for more information or to sign up.

EMOTM 10 Minutes
1 Deadlift
2 Burpee Muscle-ups

4 Rounds
1 Minute Row
1 Minute Rest
1 Minute Alternating DB Snatch (70/50)
1 Minute Rest

LII
4 Rounds
1 Minute Row
1 Minute Rest
1 Minute Alternating DB Snatch (55/35)
1 Minute Rest

LI
4 Rounds
1 Minute Row
1 Minute Rest
1 Minute Alternating DB Snatch (30/20)
1 Minute Rest

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