Coach’s ChoiceRead More

Hero “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Must start and finish with 1 mile run. Athlete can partition Pull-ups, Push-ups. Air SquatsRead More

PFC CrossFit will be CLOSED for all classes. Get out and apply that fitness!!Read More

Strength/Techique: 10 Min EMOM Even Minute: 10 KB Clean & Press 53/35 (5 Each Arm) Odd Minute: 10 Kb Swings 53/35 20 Min AMRAP Buy in: 150 Double Unders 10 Deadlift 225/175 20 KB Clean & Press 53/35 200m Farmer Carry (2 53’s/35’s)Read More

Strength: 5 x 5 Back Squat. Choose moderately heavy weight 9-15-21 Row For Calories OHS 95/65Read More

Strength/Technique: 30 Min to establish Heavy clean Elizabeth 21-15-9 Clean 135/95 Ring DipsRead More

Coach’s ChoiceRead More

Strength: 30 Min to work to a heavy Deadlift double.  Annotate score on board WOD: 4 RFT 5 DL 275/185 10 Burpees *6 Min TimecapRead More

Strict Press 5-5-5-5-5Read More

Triple 3 Row 3K 300 Double Unders 3 Mile Run *If more athletes than rowers you can have some start with 3 Mile run if not, everyone must complete in order* *55 min Timecap Modified version 2 Mile Run, 200 Doubles/Singles, 2k RowRead More