CrossFit – Tue, Apr 25


CrossFit – Tue, Apr 25


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

Bench Press (5 x 3 building each set as able)

Barbell Row (5 x 5 )

WOD Guidance

After building to starting weight we will lift every 2 minutes switching between bench press and barbell row (20 minutes total). The finisher listed is optional.

Bench Press Finisher (AMRAP – Reps)

Max set of bench press reps with 50% of weight of max set of 3 reps