WODs

Saturday, December 29, 2012

Coaches Choice- obstacle course
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Friday, December 28, 2012

Lift: 15min Clean and Jerk Technique Wod: “Grace” 30 Clean and Jerks 135/95 then…. 1 Mile Run Athletes time will be the total grace time + their mile time. Running clock
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Thursday, December 27, 2012

Lift: Three position snatch improvement Wod: 15min AMRAP 5 Ring Dips 10 Burpee pull-ups 15 Airsquats
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Wednesday, December 26, 2012

Lift: 15min Squat Clean improvement Wod: 21-15-9 Power cleans 135/95 Double Unders
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Tuesday, December 25, 2012

CLOSED Merry Christmas!!!!
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Monday December 24, 2012

Members, There will only be a 10:30 am class today. Kenny will be there to host a Christmas WOD. Santa hats and Christmas attire are acceptable and encouraged 🙂 Merry Christmas from our family to yours, PFCF Staff WOD “12 Days of Christmas”
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Sunday, December 23, 2012

Open Gym
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Saturday, December 22, 2012

Coaches Choice
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Friday, December 21, 2012

Wod 20 min AMRAP 10 dumbbell thrusters 45/35 10 ring rows 10 wall balls 12/10 ft target 20/14 lb ball 1 lap around the building
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