Announcements

The gym will be closed at 3 PM on Friday, June 16th. There will be no evening classes. We apologize for any inconvenience this may cause. Thank you.

PFC CrossFit – Open Gym

230615 (Time)

– RX –

For time:

50 front squats (95/135 lb)

50 bar-facing burpees

– INTERMEDIATE –

For time:

50 front squats (65/95 lb)

50 bar-facing burpees

– BEGINNER –

For time:

30 front squats (35/45 lb)

30 bar-facing burpees

General Warm-up (No Measure)

400m run EASY

1 set:

25 ft down and back:

– Bear crawl (down)

– Samson lunges (back)

– Spiderman twist – see video (down)

– Side lunges

– Crab walk (focus on maintaining high hips)

– Burpee broad jump

200m Run MODERATE

3 rounds for quality

5 scap pull-ups

10 plank shoulder taps (R/L) to down dog

10 bootstrappers

200m Run FAST/STRIDE

Skill Work – Pre-workout (5 Rounds for weight)

Pre-workout:

5 sets:

3 front squats

– Barbell comes from the floor.

– Build to a heavy triple.

Stretching (No Measure)

Accumulate:

1:00 foam roll quad/leg

1:00 foam roll IT band/leg