Happy Holidays to the Team PFC family of athletes and coaches!Read More

50-40-30-20-10 -MB cleans (20/14) -AB mat sit ups *immediately into 10-20-30-40-50 -Double unders -KB swings (53/36) *running clock the entire timeRead More

3 RFT 10 clean and jerk (155/115) 10 hand release push ups *15 min capRead More

Partner WOD Buy in.... 200m Partner carry (partner A gets carried) Then... Complete 10 Rounds of... 10 Ring Push-ups 15 KB Swings 53/35 20 KB Squats 53/35 25 Abmat Sit-ups 30 Double Unders Then... Cash out...Partner B gets Carried 200m *only one athlete working at a time, but athlete can jump in at any time...Read More

Front Squat 8-8-5-5-3 Jerk 3-3-2-2-1Read More

12 min AMRAP 5 C2B Pull-ups 7 2-for-1 WB 20/14 10/9 https://youtu.be/DQwrl7ZajTgRead More

30-20-10 DL (185,225,315 / 135,155,225) Box Jumps 24/20Read More

1 Squat clean @185/125LBS, 10 Strict HSPU 2 Squat cleans, 9 Strict HSPU 3 Squat cleans, 8 Strict HSPU 4 Squat cleans, 7 Strict HSPU 5 Squat cleans, 6 Strict HSPU 6 Squat cleans, 5 Strict HSPU 7 Squat cleans, 4 Strict HSPU 8 Squat cleans, 3 Strict HSPU 9 Squat cleans, 2 Strict HSPU 10 Squat cleans, 1 Strict HSPURead More

Cash in 50 burpees Then... 10 rounds -5 hang squat clean 185/135 -10 AB mat sit ups Cash out- 50 burpeesRead More

3 Rounds 1 min max tire flips 1 min max ring dips 1 min max DL (315/225) 1 min max rope climbs *rest as needed in between rounds after rope climb to run sizable class  Read More