Box (Back) Squat 2-2-2-2-2 WOD Guidance: Build up to a challenging weight. That will be your first of the 5 sets. Rest as needed between sets. Add weight and challenge yourself throughout. Never sacrifice form for weight. Finisher: 5 Rounds of: :30 Max Air Squats :30 Second RestRead More

800m Run Then 3 Rounds 21 Deadlift 185/125 15 Bar Over burpees 9 Pull-ups Then 800m Run WOD Guidance: This will be long workout so pace your self out of the gate. Don’t go all out on the first run. The deadlift weight should be light that you can easily go unbroken through 21 reps...Read More

Benchmark “2 min defense” 5 rounds of: 1 Power Clean 135/95 3 Hang Squat Clean 135/95 2 Jerks 135/95 200 Ft. sprint 2 Min Rest then, repeat Score is total time including 2 min rest. WOD Guidance: Try to push through each round without having to drop the bar. Choose a weight that allows you...Read More

MERRY CHRISTMAS!! PFC CrossFit will be CLOSED today!!Read More

ONLY 9:30 AM and 11:00 AM WOD Classes Today!! What List did you make? NICE 1 SDHP 75/55 2 Thrusters 75/55 3 Push Press 75/55 4 Power Clean 75/55 5 Power Snatches 75/55 6 KB Swings 7 Pull-ups 8 Knees to elbow 9 Box Jumps 24″/20″ 10 Cal on Bike 11 Burpees 12 OHWL 45/25(...Read More

Coaches ChoiceRead More

Strength/Technique: 6 min EMOM of 3 Push Press 9-15-21 Pull-ups Push Press 115/75 6 min Timecap Extra Work Not for time: 50 PERFECT push-ups WOD Guidance: This flips the classic 21-15-9 rep scheme on its head. This may seem easy at first but the set of 21’s will be challenging. Choose a pull-up version and...Read More

Hang Power Snatch 2-2-2-2-2-2-2 Finisher: Extra work Not for Time: 40 strict pull-ups WOD Guidance: For these 7 sets of 2 reps start with a moderate weight as your first working set of 2 and try to add weight from there. This is also a great day to work on technique and not get wrapped...Read More

Hero “Rankel” 20 min AMRAP 6 Deadlifts 225/155 7 Burpee Pull-ups 10 KB Swings 70/53 200m Run WOD Guidance: Hero WOD’s like this are intended to be more challenging than most. They are intended to put you into “the suck” a little more than usual. These WODs are not about your time/rounds/Rx or anything like...Read More

50-40-30-20-10 Walking lunge steps Sit-ups Box jumps 24″/20″ WOD Guidance: This WOD should be called “Jelly Legs”. The lunges will catch up to quickly and make the box jumps a little trickier. Make sure you are set before you attempt those box jumps. For newer athletes reduce the reps to 40-30-20-10 to maintain intensity.Read More