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

WOD 22 Apr 23 (Time)

In teams of 2

‘I go, you go style’

50 devil presses (choose load)

100 burpees

200 air squats

3000m row

*30 min time cap

*via The box programming

WOD Guidance

Complete workout from top to bottom, splitting work however you want (it does not have to be even). Use two dumbbells for the devil presses. If you do not finish in 30 min cap score will be 30 minutes plus reps remaining. Every 100m on rower = 1 rep.