CrossFit – Thu, Apr 20


CrossFit – Thu, Apr 20


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

WOD 20 Apr 23 (Time)

3 rounds of:

15/12 Echo bike cals

15 toes to bar


800m run


3 rounds of:

15/12 cals on bike

15 burpees

WOD Guidance

Find a steady pace on this one. If 800m run takes over 5 minutes reduce to 600m or 400m run. Scales for Toes to bar will be toes above hips, hanging knee raises, or ab-mat sit-ups. Ifnot enough Echo bikes available use bike erg 500m/400m or row 15/12 calories. Goal time for this workout is under 20 minutes.

Extra Work

Accumulate 2 minutes in L-sit

either on parallettes or perform L-hang from bar.


Accumulate 4 minute bar hang