CrossFit – Fri, Apr 14


CrossFit – Fri, Apr 14


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

Front Squat (7×3)

WOD Guidance

Build up to starting weight before clock starts. You will lift every 3 minutes adding weight as you are able. Your first set should be something that is challenging but you know you can do for 3 reps.

Extra Work

For Quality:

50 alternating box step ups. Barbell in front rack ( choose load).