Wod: Death By Deadlift Rx= body weight ….immediately following fault round 800m run for timeRead More

Wod: 5min AMRAP 5 Strict Press 95/65 10 abmat sit-ups ….2min rest 5min AMRAP 5 Push Press 115/95 10 MB abmat sit-ups …2min rest 5min AMRAP 5 Push Jerk 135/115 10 PVC abmat sit-upsRead More

Bring your running shoes 🙂Read More

12 Min AMRAP 1 Hang Squat Cleans 135/95 2 Push-ups ( Feet on MB ) 2 Hang Squat Cleans 4 Push-ups ( Feet on MB ) 3 6 4 8 Etc…. Score is total reps completed in 12min… So every rep counts!Read More

PFCF Members, Please see our new warm up listed below.  Please arrive early enough to the scheduled class to perform the entire warm up. 400m Run (Rx+ = out/sprint then back/run backwards) * 10 PVC Pass Throughs * 10 PVC “Around-the-Worlds” (5 each direction) 10 Air Squats with a Plate (hold plate directly in front...Read More

Wod: 5 Rounds For Time One minute Max Push Press 95/65 Immediately following that minute… 500m Row -Rounds will be scored as individual push press reps, then the total time of the minute push press + row time. For example 45/2:45, 47/2.43,…… -Rest as needed in between roundsRead More

21-15-9-15-21 MB Cleans 20/14 Pull-ups Double UndersRead More

What is Hope for Kenya? CrossFit Inc. is committed to making people’s lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help the people of Kenya commit to, and invest in,...Read More

Front Squat 3-3-3-3-3Read More

Wod: “The Chief” AMRAP in 3 minutes for 5 Rounds of: 3 Power Cleans 135/95 6 Push-ups 9 Squats 1 minute Rest in between rounds.Read More