WODs

New Warm Up

PFCF Members, Please see our new warm up listed below.  Please arrive early enough to the scheduled class to perform the entire warm up. 400m Run (Rx+ = out/sprint then back/run backwards) * 10 PVC Pass Throughs * 10 PVC “Around-the-Worlds” (5 each direction) 10 Air Squats
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Tuesday, February 19th, 2013

Wod: 5 Rounds For Time One minute Max Push Press 95/65 Immediately following that minute… 500m Row -Rounds will be scored as individual push press reps, then the total time of the minute push press + row time. For example 45/2:45, 47/2.43,…… -Rest as needed in betwee
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Monday, February 18th, 2013

21-15-9-15-21 MB Cleans 20/14 Pull-ups Double Unders
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Saturday, February 16, 2013

What is Hope for Kenya? CrossFit Inc. is committed to making people’s lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help t
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Friday, February 15th, 2013

Front Squat 3-3-3-3-3
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Thursday, February 14th, 2013

Wod: “The Chief” AMRAP in 3 minutes for 5 Rounds of: 3 Power Cleans 135/95 6 Push-ups 9 Squats 1 minute Rest in between rounds.
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Wednesday, February 13, 2013

400m Run 40 kettle bell clean and jerks 53/35 400m Run 40 kettle bell front squats 53/35 400m Run 40 kettle bell SDHP 53/35 400m Run
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Tuesday, February 12th 2013

Kenny’s 6am surprise. Got to be there to find out 🙂
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Hope.CrossFit.com

Join us Saturday, February 16, 2013 from 12p-1p for this great WOD to help a great cause What is Hope for Kenya? CrossFit Inc. is committed to making people’s lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major ne
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