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!

Effective May 1st, the 7 pm WOD will be added back to Tuesday. 7 PM WOD will be available Monday – Thursday.

PFC CrossFit – CrossFit

Thruster (15 minutes to build to heavy single for the day.)

Be Aggressive, Be, Be Aggressive (Time)

21-15-9

Echo Bike Cals

Thrusters 75/55

Burpee over bar

* Women’s bike cals will 18-12-6

*10 min time cap

WOD Guidance

The name of this workout says it all. You will need to be aggressive to finish in the 6-10 minute window its intended. Thruster weight should be light that allows a set of 21 reps to be unbroken of maybe 2 sets when fresh. It should be a weight 50% or less of what your 1 rep is for strength portion. Go hard on the bike but don’t empty the tank so you can get right to the thrusters and burpees. For burpees you do not need to open hips and should jump laterally. Good luck!