“Workout 13.4” AMREP in 7 min 3 C&J 135/95 3 T2B 6 6 9 9, etc…Read More

5 RFT 400m Run 10 MB Pull-ups 20/14 15 MB Push-ups 20/14 20 MB Cleans 20/14Read More

TEAM PFC ‘WE CAN BE HEROES’ HERO WOD +DONATION “Dae Han” 3 RFT Run 800 meters with a 45 pound barbell 15 foot Rope climb, 3 ascents 135 pound Thruster, 12 reps   The last Saturday of every month we will be doing a hero WOD with a twist. “We Can Be Heroes” will couple...Read More

5-4-3-2-1 -Deadlift (1.5/1.2xBW) -Strict Pull-up -Row (100m x rep) * 12 min cap *Read More

HAPPY THANKSGIVING HOLIDAY HARTMAN 2011 *200m run *20 push ups *20 flutter kicks (4 count) *20 MB clean (20/14) *20 ring dips *20 T2B *20 thrusters (95/65) *20 KB swings (53/36) *20 pull ups *20 DL (185/135) *20 KB front squat (53/36) *20 MB push up *20 ab mat sit ups *20 box jumps *20...Read More

Front Squat 8-6-4-2-1 Bench Press 8-6-4-2-1Read More

8 min AMRAP -4 TGU (44/26) -4 strict HSPU  Read More

6 RFT -8 barbell lunge (165/115) -12 wall balls (20/14-higher target) -15 toes to bar -200m run 35 min cap *shooters choice can be back or front racked but must come from the floorRead More

HELL WEEK "BRO'NEAL" Shoulder to overhead 10K/7K pounds (Squat) Clean 10K/7K pounds 5K run (Can be done as an individual, the weight then becomes half of that posted) -Must go in order. -As a team of 2 you are allotted one bar. -You will choose the weight to use and it will be utilized for...Read More

HELL WEEK "Grace" 30 Clean + Jerks (135/95)Read More