Thursday, February 28th, 2013
Wod: Death By Deadlift Rx= body weight ….immediately following fault round 800m run for time
Tuesday, February 27th, 2013
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... Read More
Thursday, February 21st, 2013
Bring your running shoes 🙂
Wednesday, February 20th, 2013
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... Read More
New Warm Up
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... Read More
Tuesday, February 19th, 2013
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... Read More
Monday, February 18th, 2013
21-15-9-15-21 MB Cleans 20/14 Pull-ups Double Unders
Saturday, February 16, 2013
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,... Read More
Friday, February 15th, 2013
Front Squat 3-3-3-3-3
Thursday, February 14th, 2013
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.