Straight Leg DL 8/8/8/8/8 *sets across for DL Strict press 5/4/3/2/1  Read More

3 RFT -50 back squats -40 pull ups -30 push jerks Males 135,115,95 Females 95,85,65Read More

Deadlift 5/5/5/5/5 Push press 3/3/3/3/3Read More

5 RFT -20 KB snatch (53/36) -10 deload push up *10/10 per arm on the snatch *12 min capRead More

30 minute AMRAP -40 double unders -30 AB mat sit ups -20 burpees -10 banded jumping air squatsRead More

10min AMRAP -10 box jump (30/24) -5 power clean (80% 1 RM) -1 rope climbRead More

20 Strict pull ups/toes to bar 80 wall balls 20/14 (regular target) 800m run 80 air squats 800m run 80 wall balls 800m run 80 air squats 800m run 20 strict pull ups A strict pull up and a toes to bar = 1Read More

"Death by" Clean and Jerk (70% of 1RM) immediately go into 100 abmat sit-upsRead More

HAPPY NEW YEAR, TEAM PFC!Read More

5 RFT -5 hang cleans (135/95) -10 thrusters (135/95) -15 de load push ups -20 AB mat sit ups -25 double unders 40 min capRead More