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!

Effective May 1st, the 7 pm WOD will be added back to Tuesday. 7 PM WOD will be available Monday – Thursday.

PFC CrossFit – CrossFit

Run to Bar (Time)

7 RFT

400m Run

12 Toes to bar

Rest 1 minute after each round

*30 min time cap

WOD Guidance

Interval workout so push each round and try to stay consistent. If 400m run takes over 2:20reduce to 250 run. Goal is to finish each round under 3 minutes. If unable to do toes to bar, reduce reps, toes above hips orv-ups/ab-mat sit-ups.

Extra Work

3 sets

10 Pallofpress (per side) Pallof Press

10 landmine twists