PFC CrossFit – Open Gym 230825 (Time) – RX – For time: 60 pull-ups 20 KB Turkish get-ups (35/53 lb) – Switch arms as needed. – INTERMEDIATE – For time: 40 pull-ups 20 KB Turkish get-ups (26/35 lb) – Switch arms as needed. – BEGINNER – For time: 40 jumping pull-ups 20 DB Turkish get-ups...Read More

PFC CrossFit – CrossFit 230825 (Time) – RX – For time: 60 pull-ups 20 KB Turkish get-ups (35/53 lb) – Switch arms as needed. – INTERMEDIATE – For time: 40 pull-ups 20 KB Turkish get-ups (26/35 lb) – Switch arms as needed. – BEGINNER – For time: 40 jumping pull-ups 20 DB Turkish get-ups (10/15...Read More

PFC CrossFit – CrossFit Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets– INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d General Warm-up (No...Read More

PFC CrossFit – Open Gym Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets– INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d General Warm-up...Read More

PFC CrossFit – Open Gym 230824 (AMRAP – Reps) – RX – 5 rounds for reps: :20 calorie row :40 rest. :40 calorie row :20 rest. 1:00 burpees 1:00 rest. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d General Warm-up (No Measure) Partner rowling warm-up | 7:00 • Teams of two:...Read More

PFC CrossFit – CrossFit 230824 (AMRAP – Reps) – RX – 5 rounds for reps: :20 calorie row :40 rest. :40 calorie row :20 rest. 1:00 burpees 1:00 rest. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d General Warm-up (No Measure) Partner rowling warm-up | 7:00 • Teams of two: Athletes...Read More

PFC CrossFit – CrossFit #IMUA (to move forward with strength and spirit) (Time) 100 seconds of silence/blessing (100+ lives lost) 8 rounds 200m Weighted Ball Run (20/14) 8 Toes to bar 8 Hang Power Cleans (135/95) 23 Air Squats 13 Lateral BurpeesThe Lahaina hurricane fire that devastated the people of Lahaina and Maui happened suddenly...Read More

PFC CrossFit – Open Gym 230823 (3 Rounds for reps) – RX – For reps: AMRAP 2: Knees-to-elbows – Rest 1:00 AMRAP 4: 5 knees-to-elbows 7 wall-ball shots (14/20 lb) (9/10 ft) – Rest 2:00 AMRAP 6: 5 knees-to-elbows 7 wall-ball shots (14/20 lb) (9/10 ft) 9 box jump-overs (20/24 in) – INTERMEDIATE – For...Read More

PFC CrossFit – Open Gym 230822 (5 Rounds for weight) – RX – 5 sets for load and reps: Every 4:00, complete: 3 push presses – Immediately following your final push press, complete a single max set of handstand push-ups. – INTERMEDIATE – 5 sets for load and reps: Every 4:00, complete: 3 push presses...Read More

PFC CrossFit – CrossFit 230822 (5 Rounds for weight) – RX – 5 sets for load and reps: Every 4:00, complete: 3 push presses – Immediately following your final push press, complete a single max set of handstand push-ups. – INTERMEDIATE – 5 sets for load and reps: Every 4:00, complete: 3 push presses –...Read More