CrossFit – Fri, Apr 21

Announcements

Memorial Day Murph shirts are available for pre-order until May 1st.

T-shirt, racerback tanks and crop top available.

Sign up is on whiteboard at the gym.

Gym will be closed on Saturday, April 29th. We will be supporting Branded One CrossFit and the Fitness for Heroes 5k at 9 AM. This will be held across the street at Sunset Park. Come out and support this great cause and get some fitness!

Come out this Saturday, April 22nd at West Tech CrossFit and cheer on our teams competing at Fast Times at West Tech High!

PFC CrossFit – CrossFit

Nield (Time)

400m run
10 Deadlifts 225/155
1 rope climb
400m Run
10 Deadlifts
2 rope climbs
400m run
10 Deadlifts
3 rope climbs
400m run
10 deadlifts
4 rope climbs
400m run
10 deadlifts
5 rope climbs
 
Dedicated to Cpl Daniel Nield (31) 1st Battalion The Rifles who died in an explosion in Afghanistan on 30th January 2009. The explosion was believed to have been caused by a Rocket Propelled Grenade, during a contact with enemy forces during a deliberate operation north of Musa Qaleh in Helmand province.

WOD Guidance

Hero WOD today. If unable to performrope climbs, choose scale listed below. Deadlift weight should be a moderate weight you can perform set of 10 in two sets or less when fresh.

Rope Climb options:

reduce reps to 1-2 each round

only go up halfway

rope walk up/walk down

strict pull-ups

Extra Work

Mobility

5 minutes with foam roller

back, lats quads etc.