Obstacle CourseRead More

Lift: 15min to establish 1rm squat clean Wod: 10-9-8-7-6-5-4-3-2-1 Push press ( 115/85 ) Bar Bell back racked lunges (115/85)Read More

Lift: Backsquat 3-3-3-3-3 Wod: 9-7-5-3-1 Bar muscle up Box jump 30/24Read More

Wod: 1mile run 40 KBS 53/32 800m run 30 KBS 400m run 20 KBS 200m run 10 KBSRead More

OPEN GYMRead More

Obstacle CourseRead More

PFCF will only be having 1 classes today due to the holiday.  Please join us at 12p for our “Black Friday WoD” 25 KBS 70/53 25 Parra let push-ups feet on medball 25 Ring Dips 25 Airsquats 25 Wipers 25 Thrusters 135/95 *break up as neededRead More

“Tabata PFC” Back squat 75/55 Push press 75/55 Sit-ups Row for caloriesRead More

  Lift: Press/Push Press/Push Jerk Complex for 15min 1 mile run 200m OHWL 45/25 1mile runRead More

Open GymRead More