RKC test Max KB snatch in 5 min (53/36) * "Pass" is 100 reps * you can rest the KB on the groundRead More

Team PFC – We Can Be Heroes Donation +  WOD – “Daniel”Read More

30 min AMRAP 5 pistols (each leg) 10 WB ( 11/10, 20/14 ) 20 KTE 30 OHJAS 400m runRead More

A) 15 min to establish a 1 RM dead hang pull-up B) 30 burpee strict pull ups for time 15 min cap for (B) * should be plenty of time to use for accessory workRead More

Happy Holidays to the Team PFC family of athletes and coaches!Read More

50-40-30-20-10 -MB cleans (20/14) -AB mat sit ups *immediately into 10-20-30-40-50 -Double unders -KB swings (53/36) *running clock the entire timeRead More

3 RFT 10 clean and jerk (155/115) 10 hand release push ups *15 min capRead More

Partner WOD Buy in.... 200m Partner carry (partner A gets carried) Then... Complete 10 Rounds of... 10 Ring Push-ups 15 KB Swings 53/35 20 KB Squats 53/35 25 Abmat Sit-ups 30 Double Unders Then... Cash out...Partner B gets Carried 200m *only one athlete working at a time, but athlete can jump in at any time...Read More

Front Squat 8-8-5-5-3 Jerk 3-3-2-2-1Read More

12 min AMRAP 5 C2B Pull-ups 7 2-for-1 WB 20/14 10/9 https://youtu.be/DQwrl7ZajTgRead More