Friday – February 8, 2019
30 Min AMRAP800m Run40 Ab-mat sit-ups20 Pistols squats (alternating) WOD Guidance: This long AMRAP is all about keeping a steady pace. If your 800m Pace... Read More
Wednesday – September 20, 2017
20 Min AMRAP 200m Run w/Medball 20/14 10 Clean & Jerk 165/115 50 Double Unders
PFC CrossFit Programming Explained
The PFC CrossFit programming model is targeted towards improving overall General Physical Preparedness or GPP of our athletes. GPP is being good at many things... Read More
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Thursday – January 29, 2015
Str: Bench Press 5×5 (work on speed from the chest) Conditioning: *go for a run everytime they dismount from the bar. “Nicole” 20 min AMRAP... Read More
Monday September 29, 2014
Strength/Skill: 10 minutes to work on High Hang Snatch. (bar or with weights) Work on techniques more than anything. Conditioning: sprint 100m 10-9-8-7-6-5-4-3-2-1 Thrusters (75/55) C2B... Read More
Wednesday August 6, 2014
“Schmalls” 800m run, Then two rounds of: 50 Burpees 40 Pull-ups 30 Pistols 20 KB swings (53/35) 10 HSPU Then: 800m run
Thursday July 25, 2013
Lift: EMOTM x 12 min -Hang PC/ Squat Clean/ Jerk complex *we aren’t working at maximal weight, this is more for efficiency. Maybe 70% 1 RM.... Read More
Friday July 19, 2013
Lift: 3RM Box Jump WOD: 21-15-9 OHS 135/95 Ring Dips
Tuesday June 25th, 2013
Lift: 6 sets of Jerk/Front Squat complex 2 Jerks + 1 Front Squat. May use rack WOD: Tabata Hell Rest 1min in between movements... Read More