PFC CrossFit – CrossFit Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between...Read More
PFC CrossFit – CrossFit Power Snatch (Every 2 minutes for 30 minutes perform 2 power snatches.) WOD Guidance Strength day with Power snatches. These do not have to be touch and go and may be dropped from the top. If not touch and go, get right back on bar for second rep. Start with a...Read More
PFC CrossFit – Open Gym Power Snatch (Every 2 minutes for 30 minutes perform 2 power snatches.) WOD Guidance Strength day with Power snatches. These do not have to be touch and go and may be dropped from the top. If not touch and go, get right back on bar for second rep. Start with...Read More
PFC CrossFit – Open Gym Daddy Long Legs (Time) 5 RFT 15 front squats 95/65 60 cal row WOD Guidance Front squat weight should be light enough toallow 15 reps to be completed in 2 sets or less when fresh. Find a steady pace on the row that you can maintain throughout. This is a...Read More
PFC CrossFit – CrossFit Daddy Long Legs (Time) 5 RFT 15 front squats 95/65 60 cal row WOD Guidance Front squat weight should be light enough toallow 15 reps to be completed in 2 sets or less when fresh. Find a steady pace on the row that you can maintain throughout. This is a longer...Read More
PFC CrossFit – CrossFit Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click here WOD Guidance...Read More
Announcements Memorial Day Murph shirts are available for pre-order until May 1st. T-shirt, racerback tanks and crop top available. Sign up is on whiteboard at the gym. Gym will be closed on Saturday, April 29th. We will be supporting Branded One CrossFit and the Fitness for Heroes 5k at 9 AM. This will...Read More
Announcements Memorial Day Murph shirts are available for pre-order until May 1st. T-shirt, racerback tanks and crop top available. Sign up is on whiteboard at the gym. Gym will be closed on Saturday, April 29th. We will be supporting Branded One CrossFit and the Fitness for Heroes 5k at 9 AM. This will...Read More
Announcements Memorial Day Murph shirts are available for pre-order until May 1st. T-shirt, racerback tanks and crop top available. Sign up is on whiteboard at the gym. Gym will be closed on Saturday, April 29th. We will be supporting Branded One CrossFit and the Fitness for Heroes 5k at 9 AM. This will...Read More
Announcements Memorial Day Murph shirts are available for pre-order until May 1st. T-shirt, racerback tanks and crop top available. Sign up is on whiteboard at the gym. Gym will be closed on Saturday, April 29th. We will be supporting Branded One CrossFit and the Fitness for Heroes 5k at 9 AM. This will...Read More
