Beginner lifters: front squat/front rack practice Intermediate/advanced lifters: Every minute on the minute for 7 minutes, Front Squat @ 75% of front squat or max clean. “Elizabeth” 21-15-9 Power Clean (135/95) Ring DipsRead More

This week will be an interesting week at PFCF. Monday will be the start of an olympic weightlifting cycle. Before each workout we will practice/perform a variation of one of the olympic weightlifting movements. Athletes who are new to the movements will spend the time learning and practicing the lifts with limited weight. Athletes who...Read More

“Lynne” 5 rounds for max reps. There is NO time component to this WOD Body weight bench press. Pull-ups for max reps.Read More

4 Individually scored rounds: In 3 minutes row 500m then complete as many double unders as possible.Read More