With a 18 min running clock Buy in: 100 wall balls 20/14 AMRAP of: 3 MB Pull-ups 20/10 6 Deadlifts 225/185 12 KB Swings 53/35Read More

Strength: 5 sets of complex of 2 HSC, 2 PP, 1 OHS.  Use a moderate weight. WOD: 21-18-15-12-9-6-3 SDHP 75/55 Push press 75/55Read More

“The Chief” 3 min AMRAP 3 power cleans 135/95 6 Push-ups 9 Air Squats Rest 1 Minute *Repeat for 5 cycles (20 min total), work until last second and after minute of rest continue where you left off*Read More

Last day of PFC CrossFit Kids!! Noon WOD is Coach’s ChoiceRead More

5 x 500m Row Record your slowest time; rest as needed between roundsRead More

Strict Press 5-4-3-2-1Read More

Hero “The Seven” 7 RFT 7 HSPU 7 Thrusters 135/95 7 Knees-to-Elbows 7 Deadlifts 245/165 7 Burpees 7 KB Swings 70/53 7 Pull-ups *45 min Timecap*Read More

30 Min Mobility work 21-15-9 Back Squat 135/95 Power clean 135/95 1 Mile Run *Only one bar* *20 Min Timecap*Read More

Strength: 5×3 3 second pause in bottom of front squat 135/95 27-21-15 Row for calories Push Jerk 95/65 *12 min TimecapRead More

Coach’s ChoiceRead More