Announcements

Every Monday you will see the extra work for the week. It will be labeled as Strength, Stamina, or skill. If you want to do extra work you can reference back to Monday and choose one you’d like to do. This is totally optional and intended for those who might want a little more on some days. I will get it displayed on the whiteboard at the gym and updated weekly but use the app for now. Thanks!

PFC CrossFit – Open Gym

230601 (7 Rounds for weight)

– RX –

5-5-3-3-1-1-1:

Back squat

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

7-7-5-5-3-3-3:

Back squat

General Warm-up (No Measure)

3 sets:

10 twist and reach

10 side lunges (5/leg)

5 goblet squats (light)

5 paused goblet squats (light)

Stretching (Checkmark)

1 set:

1:00 couch stretch/side

1:00 hamstring stretch/side