WOD: 12min amrap 5 push press 135/95 10 box jumps 24/20 1 lap around buildingRead More

  Halloween Surprise WOD: Trick or TreatRead More

WOD: 21-15-9 DL 225/135 Bar facing burpees *finish class with 10-15 min HSPU workRead More

LIFT: 3-3-3-3-3 Front squat (rest no more then 2-3min between rounds) WOD: 400m run 10 rounds of the couplet 10 wall balls 20/14 10ft/9ft 10 toes2bar then…. 400m runRead More

  WOD: “Nancy” 5 rounds for time: 400m run, 15 Overhead Squats (95/65). Running is good for you, don’t complain.Read More

PFCF Family, Thank you so much for being an amazing, motivating, inspiring, and hardworking group of people. I have enjoyed the time I have been able to spend with each of you. Throughout our time together, everyone of you has motivated and inspired me. It’s not often you get to look forward to coming to...Read More

Lift: Jerk, 5 attempts at a 1RM. WOD: “Fran” 21-15-9: Thrusters (95/65), pullups.Read More

WOD: “Annie” 50-40-30-20-10: Double unders, abmat situps.Read More

Lift: Hang clean, 5 attempts at a 1 Rep Max WOD: “Elizabeth” 21-15-9: Power clean (135/95), ring dips.Read More

This will be the last retest of the benchmark workouts. We have just completed the last week of the clean and jerk cycle. We will test the squat, hang clean, jerk, and front squat this week. Lift: Back Squat, 5 sets of 1. WOD: “Cindy” 20 minute AMRAP: 5 pullups, 10 pushups, 15 squats.Read More