PFCF_NovNews_HolidayPromo Progressive FORCE CrossFit Holiday Promotion! Take advantage of the following savings before December 31st, 2012: – For current PFCF Athletes, sign up a friend or family member for a 12-month membership before December 31, 2012 and you will train for free until January 1, 2013, and they will receive 50% off their first monthly...Read More

Lift: Athletes choice 15min  bar work WOD: 4RFT 400m run Max Effort Equal work/rest cycleRead More

WOD For time: 5-4-3-2-1 Deadlift, 315/225  Knees to Elbows 5-4-3-2-1 Clean and Jerk, 185/125 Ring push-ups 5-4-3-2-1 Squat Snatch, 135/95 Bar facing burpeesRead More

Lift: 1-1-1-1-1 Max snatch WOD: 10 Power Cleans 135/95 2 Handstand Pushups 8 Power Cleans 135/95 4 Handstand Pushups 6 Power Cleans 135/95 6 Handstand Pushups 4 Power Cleans 135/95 8 Handstand Pushups 2 Power Cleans 135/95 10 Handstand PushupsRead More

WOD: 2RFT 50 Abmat sit-ups 40 Push-ups 30 Airsquats 20 Snatches 53/35 10 Wall balls 20/14 Lb Ball    11/10ft targetsRead More

LIFT: 2-2-2-2-2 Max thruster WOD: 7RFT 7 c2b pull-up 7 kb swings 70/44 7 pistol squats 7 mb abmat situpsRead More

Open GymRead More

Squat clean ladder (This will be done in teams of 2 only for the purposes of loading their partners bar) EMOTM 5 burpees 1 squat clean Weights will increase 10Lb per minute. Starting weight 95/65 ** new athletes scale accordingly with either lighter start weight, or increasing increments of 5Lbs.Read More

LIFT: 3-3-2-2-1-1 Max weighted pull-ups WOD: 1k row 25 ring dips 500m row 15 HSPU 250m row 5 tire flipsRead More

WOD: 12min amrap 5 push press 135/95 10 box jumps 24/20 1 lap around buildingRead More