Wod: 21-15-9 Backsquat (body weight for rx) Toes to barRead More

Wednesday 12/5 Lift: Front Squat 2-2-2-1-1 Wod: 7RFT 1 suicide sprint * 100m farmers carry 53/35 * 1 suicide sprint= start line to 50m,back to start line,100m, then back to start lineRead More

Tuesday 12/4 Wod: “Coe” 10RFT 10 Thrusters 95/65 10 Ring Push-upsRead More

Monday 12/3 Lift: 15min of snatch balance work Wod: 15min AMRAP 5 HSPU 10 ab-mat sit-ups 15 burpees 1 lap around buildingRead More

Wod: 21-15-9 OHS 135/95 Bar facing burpeeRead More

Lift: 15min Snatch improvement Wod: 5min AMREP wallballs 1min rest 3min AMREP g2o ( 135/95 ) 30second rest 1min AMREP double undersRead More

  PFCF will be CLOSED today for Thanksgiving Day, Happy Holidays!Read More

15 min AMRAP 3 Clean and Jerks 155/105 6 Pull ups 12 Double UndersRead More

WOD: Death by front squat 135/95 Immediately following fault round… One mile run for timeRead More

  WOD: 9-7-5-3-1 Snatch 135/95 X2 toes through rings  Read More