Patriot – Wednesday 140129

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.

Snatch
5-5-5-5

5 Rounds
30 Seconds Thrusters (105/75)
30 Seconds Box Jumps (24/20)
Rest 1 Minute

1 Round
1 Minute Thrusters (105/75)
1 Minute Box Jumps (24/20)

LII
5 Rounds
30 Seconds Thrusters (75/55)
30 Seconds Box Jumps (24/20)
Rest 1 Minute

1 Round
1 Minute Thrusters (75/55)
1 Minute Box Jumps (24/20)

LI
5 Rounds
30 Seconds Thrusters (65/42)
30 Seconds Box Jumps (20/16)
Rest 1 Minute

1 Round
1 Minute Thrusters (65/42)
1 Minute Box Jumps (20/16)

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