Announcements

Memorial Day Murph shirts are available for pre-order until May 1st.

 

T-shirt, racerback tanks and crop top available.

 

Sign up is on whiteboard at the gym.

Gym will be closed on Saturday, April 29th. We will be supporting Branded One CrossFit and the Fitness for Heroes 5k at 9 AM. This will be held across the street at Sunset Park. Come out and support this great cause and get some fitness!

PFC CrossFit – CrossFit

Shoulder Press (5-5-5-5)

Push Press (3-3-3-3)

Push Jerk (1-1-1-1)

Can be push or split jerk

WOD Guidance

Try to add weight for each set if possible. For first set of 5 for strict press start with a moderate weight you know that you can hit. We are going to lift every 3 minutes (36 minutes total). The jerk can be a split or a push jerk. Partner up and push each other on each set.

Extra Work

3 sets

100 m waiters walk/front rack hold

200m farmers carry

(50 m down holding KB overhead and other in front rack, switch arms at turnaround then both KBs in hands for 200m farmers carry).

(Use 2 Kettlebells)