Teams of four *250m row is the minimum distance per member in the group that they have to row. 1 mile run as a group. (no man or woman gets left behind! =)) *NOT break up as needed. 500 Air Squats 5k row 500 Air SquatsRead More

Str: Bench Press 5×5 (work on speed from the chest) Conditioning: *go for a run everytime they dismount from the bar. “Nicole” 20 min AMRAP 400m run Max rep  pull-upsRead More

Str: Bent over back rows (work on technique/form for 15mns) Conditioning: for time: 70 back squats (75/55) 70 Burpee box jump oversRead More

Skill: Butterfly Pull-up progression for 15 mns Conditioning: 2RFT 3 squat clean to thruster (185/135) 6 C2B pull-ups 12 MB cleans 24 T2BRead More

Str: Back Squat (speed work) 3×5 (light enough weight to where they can explode from the squat position) Conditioning: 100 DUs 25 Wallballs (20/14) 75 DUs 25 WB 50 DUs 25 WB 25 DUs 25 WB  Read More

Coach’s ChoiceRead More

!!! THERE WILL BE NO WOD CLASSES OR OPEN GYM TODAY !!! PFC CrossFit will be CLOSED for a private, day-long event. See you tomorrow for  the Noon WOD with Coach Brad!Read More

Str: 20 minutes to establish 1RM Snatch       20 minutes to establish 1RM Clean & Jerk Conditioning: “2012 Open WOD 12.1” 7 minute AMREP BURPEESRead More

Str: Strict Press 1-1-1-1-1 Conditioning: 4RFT 100m Farmers carry (53/35) 30 KB overhead lunges (53/35) 15 KB swings (53/35)Read More

Warm up: light 400m jog Speed work: 3x100meter sprint @50% speed                      2x100meter sprint @75% speed                      1x100meter sprint @ 100% speed Conditioning: 10 min AMRAP 4 Push-press (115/75) 8 De-load push-ups 12 AbmatsRead More