Strength: Every 90 Seconds for 18 Minutes (12 total cycles) 1 Clean pull 1 Power clean 2 Push Press *Starting weight 95/65, add 10 lbs every other cycle or unless form deteriorates* WOD: 8 Min AMRAP 8 Medball Cleans (20/14) 8 Mountain climbers (4 count) 8 Pull-upsRead More
*** ONLY ONE WOD CLASS AT 5:00 PM *** Let’s do some labor for Labor Day! “Fatal 40” 400 M Run before each exercise 40 Wall Balls 20/14 40 Hang Cleans 95/65 40 Pull-ups 40 Deadlifts 95/65 40 KB Swings 53/35 40 T2B 40 Air Squats 40 Hang Snatch 95/65 40 Double unders 40 Ab...Read More
With a continuous running clock, perform the following: 0:00 – 1000m Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-ups 15:00 – 50 Wall Balls 20/14 20:00 – 30 Box Jump overs 24”/20” 25:00 – 800m Run * Score will be Complete/Did not complete (DNC) see details below and what time they came in...Read More
The PFC CrossFit programming model is targeted towards improving overall General Physical Preparedness or GPP of our athletes. GPP is being good at many things and not just one single thing. CrossFit specializes in not specializing. While a marathon runner will be great at running and a power lifter will be strong, the runner may...Read More
