Announcements Memorial Day is right around the corner. Memorial Day Murph shirts are availablefor pre-order. T-shirt, racerback tanks and crop top available. Sign up is on whiteboard at the gym. PFC CrossFit – CrossFit Warm-up Partner A: 3min row Partner B: AMRAP of: 5 air squats 10 PVC pass throughs 20 mountain climbers *switch after...Read More

Announcements Memorial Day is right around the corner. Memorial Day Murph shirts are availablefor pre-order. T-shirt, racerback tanks and crop top available. Sign up is on whiteboard at the gym. PFC CrossFit – CrossFit Warm-up 400m jog 10 band pass throughs 10 banded overhead squats 10 band pull-aparts 10 band press outs (snatch grip) 10...Read More

Announcements Memorial Day is right around the corner. Memorial Day Murph shirts are availablefor pre-order. T-shirt, racerback tanks and crop top available. Sign up is on whiteboard at the gym. PFC CrossFit – Open Gym Warm-up 400m jog 10 band pass throughs 10 banded overhead squats 10 band pull-aparts 10 band press outs (snatch grip)...Read More

PFC CrossFit – CrossFit Warm-up 250m jog :30 air squats :30 samson lunges :30 hollow rocks :30 supermans :30 bird dogs :30 scorpions :30 glute bridges w/barbell 2x 5 good mornings 5 bent over rows 5 stiff legged DL 5 Deadifts 5 stiff legged DL Deadlift (Every 2 minutes for 30 minutes perform 2 deadlifts)...Read More

PFC CrossFit – Open Gym Warm-up 250m jog :30 air squats :30 samson lunges :30 hollow rocks :30 supermans :30 bird dogs :30 scorpions :30 glute bridges w/barbell 2x 5 good mornings 5 bent over rows 5 stiff legged DL 5 Deadifts 5 stiff legged DL Deadlift (Every 2 minutes for 30 minutes perform 2...Read More

PFC CrossFit – CrossFit Warm-up 200m jog 10 air squats 10 step back lunges 10 cossack squats 10 supermans 10 shoulder to floor 20 groiners 10 box step-ups w/dumbbell 10 alternating DB deadlifts 10 alternating DB high pulls 10 alternating DB snatches MIni Round 6 Alt DB snacthes 2 Dumbbell box step-ups 100 Shuttle run...Read More

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For Max Reps & Calories 1 Min Clean & Jerk 135/95 Rest 2 minutes 1 Minute Max Calories on Bike Rest 2 minutes 1 Min Clean & Jerk 135/95 Rest 2 minutes 1 minute Max Cals on Bike Rest 2 min 1 min Clean & jerk 135/95 Rest 2 min 1 minute max cals on...Read More

5 x 50m Yoke push WOD Guidance: Try to build to heavy 50M yoke push. Feet must remain moving until 50M line is crossed. The 5x must be performed with a heavy load. Max load used will be your score. Short yokes weigh 185 when empty and tall one weighs 195 lbs.Read More

30 Min EMOM 3 Strict pull-ups 6 Hand release push-ups 12 Air Squats WOD Guidance: Perform 1 round EMOM until you cannot complete work in the 1 minute of time. When fresh each round should take :35 or less so choose appropriate scale. You score will be number of rounds completed.Read More