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 – Open Gym

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

WOD Guidance

This workout should feel tough yet doable. The load on kettlebell swing and push press should feel relatively light. This workout has movements that all require fairly different skills, which makes major muscular fatigue and burnout less of an issue: this will be more of a test of cardiovascular endurance. Pick a strong pace at beginning and try to hold it. Push press and Kettlebell swings should be completed in 2 sets or less each round. Reduce the load on both movements to keep the stimulus. Goal is 7+ rounds.

Extra Work

50 weighted box step-ups