PFC CrossFit – CrossFit 230806 (Time) – RX – For time: 50 sumo deadlift high pulls (65/95 lb) 40 ring dips 30 bar-facing burpees – INTERMEDIATE – For time: 50 sumo deadlift high pulls (55/75 lb) 20 ring dips 30 bar-facing burpees – BEGINNER – For time: 40 sumo deadlift high pulls (35/45 lb) 30...Read More

PFC CrossFit – Open Gym 230806 (Time) – RX – For time: 50 sumo deadlift high pulls (65/95 lb) 40 ring dips 30 bar-facing burpees – INTERMEDIATE – For time: 50 sumo deadlift high pulls (55/75 lb) 20 ring dips 30 bar-facing burpees – BEGINNER – For time: 40 sumo deadlift high pulls (35/45 lb)...Read More

PFC CrossFit – CrossFit 5k Run (Time) Max Effort 5k Run– RX – For time: Run 5k – INTERMEDIATE – Same as Rx’d – BEGINNER – For distance: On a 20:00 clock: Run General Warm-up (No Measure) 1 set: 200-m jog 50-ft of each: Walk on toes Walk on heels Bunny hop High knees Butt...Read More

PFC CrossFit – Open Gym 5k Run (Time) Max Effort 5k Run– RX – For time: Run 5k – INTERMEDIATE – Same as Rx’d – BEGINNER – For distance: On a 20:00 clock: Run General Warm-up (No Measure) 1 set: 200-m jog 50-ft of each: Walk on toes Walk on heels Bunny hop High knees...Read More

PFC CrossFit – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#– RX – For time: 30 clean and jerks (95/135 lb) – INTERMEDIATE – For time: 30 clean and jerks (65/95 lb) – BEGINNER – For time: 30 clean and jerks (55/75 lb) General Warm-up (No Measure) 1 set: 5:00 slow...Read More

PFC CrossFit – Open Gym Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#– RX – For time: 30 clean and jerks (95/135 lb) – INTERMEDIATE – For time: 30 clean and jerks (65/95 lb) – BEGINNER – For time: 30 clean and jerks (55/75 lb) General Warm-up (No Measure) 1 set: 5:00...Read More

PFC CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups– RX – 3 rounds for time: 400-m run 21 KB swings (35/53 lb) 12 pull-ups – INTERMEDIATE – 3 rounds for time: 400-m run 21 KB swings (26/35 lb) 12 pull-ups – BEGINNER –...Read More

PFC CrossFit – Open Gym Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups– RX – 3 rounds for time: 400-m run 21 KB swings (35/53 lb) 12 pull-ups – INTERMEDIATE – 3 rounds for time: 400-m run 21 KB swings (26/35 lb) 12 pull-ups – BEGINNER...Read More

PFC CrossFit – CrossFit 230802 (Time) – RX – 10 rounds for time: 9 toes-to-bars 3 wall walks – INTERMEDIATE – 10 rounds for time: 6 toes-to-bars 2 wall walks -BEGINNER – 10 rounds for time: 5 knees-above-hips 1 scaled wall walk General Warm-up (No Measure) 3 sets: :40 lateral hops over the DB :10...Read More

PFC CrossFit – Open Gym 230802 (Time) – RX – 10 rounds for time: 9 toes-to-bars 3 wall walks – INTERMEDIATE – 10 rounds for time: 6 toes-to-bars 2 wall walks -BEGINNER – 10 rounds for time: 5 knees-above-hips 1 scaled wall walk General Warm-up (No Measure) 3 sets: :40 lateral hops over the DB...Read More