Hero “Viola” 20 Min AMRAP 400m Run 11 Power Snatches 95/65 17 Pull-ups 13 Power Cleans 95/65 Beginner: 200m, 11 PS, 12 ring rows, 13 PC use 55/35 Intermediate: 400m 11 PS, 12 pull-ups, 13 PC 95/65Read More

** MERRY CHIRSTMAS ** For time: Eat all of the food. ** GYM CLOSED **Read More

12 Days of CrossFitRead More

Strength/Skill: 5 sets of following barbell complex 1 Power Clean, 2 FS, 2 Push Press. Work up to heavy set. Annotate weight used. WOD 9 Min AMRAP 9 Front Squat (95/65) 9 Push Press 9 Thrusters *via Chris Spealler 7 Nov*Read More

5x 500m Row Rest as needed between sets Score is fastest and slowest time, try not to allow more than a 15 second drop offRead More

Snatch Balance 3-3-3-3-3Read More

30 Min AMRAP 10 Man Makers 30/15 15 Body Blasters (Burpee/pull-up/T2B) 50 Double UndersRead More

Helen 400m Run 21 KB Swings 53/35 12 pull-upsRead More

Coach’s ChoiceRead More

4 RFT 400m Run 21 lunges 15 pullups 9 burpees ** PFC CROSSFIT 1ST ANNUAL HOLIDAY PARTY – 5:30 PM ** There will be NO evening WODs. Join us for our first holiday party at Panchos at Downtown Summerlin. RSVP on the sheet in the box or let Coach Brad know. There will be a...Read More