WOD: 5RFT 8 Front Squat 165/115 16 Abmat Sit-ups 24 Double UndersRead More

Lift: Bench press 8-8-8-8-8 WOD: 7 RFT 1 Rope Climb 7 Ring Dips 7 Push Press 115/85 7 DL 115/85  Read More

Lift: No Lift WOD: 5 Rounds 500m Row Max rest in between sets – post slowest time recorded  Read More

Lift: 3 RM Deadlift  (snatch grip) WOD: “Amanda” 9-7-5 Ring Muscle Up Snatch 135/95Read More

Lift: Clean Complex – clean pull/hang PWR clean/full squat clean – 6 sets of the complex WOD: For Time 50 Wallballs 20/14 10/9 400m Run 30 Push-ups 20 KB Snatch 53/35 30 Push-ups 400m Run 50 WallballsRead More

Lift: SOTS 2-2-2-2-2 WOD: Partner Wod Buy in-400m Relay Then…. 100 Partner Wallballs 20/14 10/9 75 Partner Banded Pushups 50 KB SDLHP 53/35 25 Partner Wipers Cash Out-400m Relay  Read More

Happy 4th of July!!!   _PFC CrossFit is Closed_Read More

Lift: No Lift WOD: 17min76sec AMRAP 7 T2B 4 HSPU 13 Thrusters 95/65Read More

Lift: Establish a max height box jump WOD: The Swanson 12min AMREP of… 1 DL 225/155 2 BJ 24/20 2 DL 4 BJ 3 6 4 8…..Read More

Lift: Snatch Balance 20min Cap technique improvement WOD: “Open WOD 11.4” Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 OHS 120/90 10 Ring Muscle-ups *Option b DO NOT WRITE ON BOARD…this is another coaching option for extreme scalers who might not even get to the OHS. 30...Read More