“We Can be Heroes” WOD “Clovis” 10 mile run 150 Burpee Pull-ups *entire class works together to complete entire WOD breaking up as needed* — International Handstand Day — Snap a pic doing a handstand, post on Facebook and/or Instagram and tag #IHD2016 Join us at Calico Basin at 4 p.m. for the International Handstand...Read More

Back Squat Ladder 8-6-4-2-1-2-4-6-8 *Keep adding weight as reps go down and take weight off as you go back up* work to heavy 1 RM* *Record 1 RM weight on boardRead More

1 Mile Run 21-15-9 Deadlift 185/135 Chest to bar pull-ups 800m Row 21-15-9 Push Press 95/65 Hollow RocksRead More

20 Min Mobility work 20 Min AMRAP 10 Knees 2 elbows 20 Hand release push-ups 40 Double UndersRead More

5×6 Front Squats 135/95 *use a moderate weight* 5 RFT 10 Power cleans 135/95 10 Burpees *10 Min T/C*Read More

Fight Gone Bad 3 Rounds for Reps Rotate each minute 1 min wall ball 20/14 1 min SDHP 75/55 1 min Box Jumps @20″ 1 Min Push press 75/55 1 Min row for calories 1 min rest *Score is total reps*Read More

PFC CrossFit Kids FREE Trial Class 11:00 AM – 12:00 PM 12:00 PM WOD = Coach’s ChoiceRead More

Strength/Skill10 Min EMOM Sprint to Fence Stations: 5 Min AMREP of 6 Wall Balls 20/14 6 push up on medball Rest 1 Min 5 Min AMREP 6 pull-ups 20 Double Unders Rest 1 min 5 Min AMREP 6 Ring dips 6 Deadlift 135/95Read More

Overhead Squat 2-2-2-2-2-2Read More

“Victoria” 5 RFT 10 Thrusters 95/65 14 Box Jumps 24″/20″ 12 SDHP 95/65 12 Burpees 27 KB Swings 53/35Read More