Announcements

The gym will be closed at 3 PM on Friday, June 16th. There will be no evening classes. We apologize for any inconvenience this may cause. Thank you.

PFC CrossFit – CrossFit

Skill Work – Pre-workout: (Weight)

5 sets:

2 push jerks

– Barbell comes from the floor.

– Build to a heavy double.

230612 (Time)

– RX –

5 rounds for time:

14 alternating DB single-leg squats (20/35 lb)

7 push jerks (105/155 lb)

– Use a single DB.

– INTERMEDIATE –

5 rounds for time:

14 alternating single-leg squats (15/25 lb)

7 push jerks (75/115 lb)

– BEGINNER –

5 rounds for time:

14 alternating DB reverse lunges (10/15 lb)

7 push jerks (35/45 lb)

– Use a single DB.

General Warm-up (No Measure)

1 set:

10 leg swings/leg

10 lateral leg swings/leg

5 air squats

5 sumo stance squats

5 narrow stance squats

5 air squats

1 set:

10 arm swings across

10 arm swings overhead

10 torso twists/direction

5 air squats

5 sumo stance squats

5 narrow stance squats

5 air squats

1 set:

5 inchworms + 1 push-up each

:30 alternating spiderman stretches

:30 air squats

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

Strength I (Weight)

Every :30 x 12 sets:

1 power clean + 1 hang power clean

– Perform complex unbroken.

– Hold a challenging weight across all sets — around 60-70% of your 1-rep max.

Skill I (Checkmark)

5 sets:

3 false-grip ring pull-ups

3 strict muscle-ups

:10 ring dip hold (top of dip)

:10 ring dip hold (bottom of dip)

– Rest as needed between movements and sets.

– Once at the top of the muscle-up, the goal is to complete the holds back to back and unbroken.

Stamina I (AMRAP – Reps)

AMRAP 20:

2-4-6-8-10, etc.

Calorie bike

Burpees

– Continue adding 2 reps to each set until the 20:00 clock is up.