30 minute AMRAP -40 double unders -30 AB mat sit ups -20 burpees -10 banded jumping air squatsRead More

10min AMRAP -10 box jump (30/24) -5 power clean (80% 1 RM) -1 rope climbRead More

20 Strict pull ups/toes to bar 80 wall balls 20/14 (regular target) 800m run 80 air squats 800m run 80 wall balls 800m run 80 air squats 800m run 20 strict pull ups A strict pull up and a toes to bar = 1Read More

"Death by" Clean and Jerk (70% of 1RM) immediately go into 100 abmat sit-upsRead More

HAPPY NEW YEAR, TEAM PFC!Read More

5 RFT -5 hang cleans (135/95) -10 thrusters (135/95) -15 de load push ups -20 AB mat sit ups -25 double unders 40 min capRead More

RKC test Max KB snatch in 5 min (53/36) * "Pass" is 100 reps * you can rest the KB on the groundRead More

Team PFC – We Can Be Heroes Donation +  WOD – “Daniel”Read More

30 min AMRAP 5 pistols (each leg) 10 WB ( 11/10, 20/14 ) 20 KTE 30 OHJAS 400m runRead More

A) 15 min to establish a 1 RM dead hang pull-up B) 30 burpee strict pull ups for time 15 min cap for (B) * should be plenty of time to use for accessory workRead More