Announcements PFC CrossFit – Open Gym Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here– INTERMEDIATE – Same as Rx’d – BEGINNER – For time: 1,200-m run 1,600-m row 1,200-m...Read More

Announcements PFC CrossFit – CrossFit Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here– INTERMEDIATE – Same as Rx’d – BEGINNER – For time: 1,200-m run 1,600-m row 1,200-m run...Read More

PFC CrossFit – Open Gym Squat Clean (- RX – For load, on a running clock: From 0:00-7:00: Find a 5-rep-max squat clean From 7:00-14:00: Find a 3-rep-max squat clean From 14:00-21:00: Find a 1-rep-max squat clean – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d) Record the heaviest loads lifted for...Read More

PFC CrossFit – CrossFit Squat Clean (- RX – For load, on a running clock: From 0:00-7:00: Find a 5-rep-max squat clean From 7:00-14:00: Find a 3-rep-max squat clean From 14:00-21:00: Find a 1-rep-max squat clean – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d) Record the heaviest loads lifted for 5...Read More

PFC CrossFit – CrossFit 230814 (Time) – RX – 3 rounds for time: 30 GHD sit-ups 30 power snatches (55/75 lb) – INTERMEDIATE – 3 rounds for time: 20 GHD sit-ups to parallel 30 power snatches (45/55 lb) – BEGINNER – 3 rounds for time: 20 sit-ups 20 hang power snatches (35/45 lb) Skill Work...Read More

PFC CrossFit – Open Gym 230814 (Time) – RX – 3 rounds for time: 30 GHD sit-ups 30 power snatches (55/75 lb) – INTERMEDIATE – 3 rounds for time: 20 GHD sit-ups to parallel 30 power snatches (45/55 lb) – BEGINNER – 3 rounds for time: 20 sit-ups 20 hang power snatches (35/45 lb) Skill...Read More

PFC CrossFit – CrossFit 230813 (Time) – RX – For time: 21-15-9: DB man makers (35/50 lb) – Perform a 100-ft farmers carry after each set. – Use two DBs. – INTERMEDIATE – For time: 21-15-9: DB man makers (26/35 lb) 100-ft farmers carry between sets – Perform a 100-ft farmers carry after each set....Read More

PFC CrossFit – Open Gym 230813 (Time) – RX – For time: 21-15-9: DB man makers (35/50 lb) – Perform a 100-ft farmers carry after each set. – Use two DBs. – INTERMEDIATE – For time: 21-15-9: DB man makers (26/35 lb) 100-ft farmers carry between sets – Perform a 100-ft farmers carry after each...Read More

PFC CrossFit – Open Gym Back Squat (- RX – Back squat: 10-10-7-7-4-4-1-1 – INTERMEDIATE – Same as RX’d – BEGINNER – Back squat: 10-10-7-7-4-4) Record the heaviest load lifted for 1 rep. Note loads lifted for all other sets in the comments. General Warm-up (No Measure) 3 sets: 10 twist and reaches 10 side...Read More

PFC CrossFit – CrossFit Back Squat (- RX – Back squat: 10-10-7-7-4-4-1-1 – INTERMEDIATE – Same as RX’d – BEGINNER – Back squat: 10-10-7-7-4-4) Record the heaviest load lifted for 1 rep. Note loads lifted for all other sets in the comments. General Warm-up (No Measure) 3 sets: 10 twist and reaches 10 side lunges...Read More