6 RFT 10 diamond push ups 20 KB swing (53/36) 30 double unders 20 knees to elbows 10 wall walks 45 min cap  Read More

Lunge 8/6/4/2/2 *increasing each set -Close grip bench 8/8/8/8/8 *sets across. Find a max weight to do 5 sets of 8 reps. *grip should be hands stacked on top of the shoulder "shoulder width apart"Read More

"Jackie'ish" -1000m row -50 thrusters (45/35) -30 strict pull ups *12 min capRead More

Back Squat 3-3-3-3-3 Strict Press 3-3-3-3-3Read More

Tabata -BJ 24/20 -Abmat Sit-ups -KB Swing 53/35 -Tire SledgeRead More

35 min AMRAP 10 DL 165/115 10 Front Squats 165/115 10 BFB 30 Double UndersRead More

“Workout 13.4” AMREP in 7 min 3 C&J 135/95 3 T2B 6 6 9 9, etc…Read More

5 RFT 400m Run 10 MB Pull-ups 20/14 15 MB Push-ups 20/14 20 MB Cleans 20/14Read More

TEAM PFC ‘WE CAN BE HEROES’ HERO WOD +DONATION “Dae Han” 3 RFT Run 800 meters with a 45 pound barbell 15 foot Rope climb, 3 ascents 135 pound Thruster, 12 reps   The last Saturday of every month we will be doing a hero WOD with a twist. “We Can Be Heroes” will couple...Read More

5-4-3-2-1 -Deadlift (1.5/1.2xBW) -Strict Pull-up -Row (100m x rep) * 12 min cap *Read More