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

Hang Power Snatch (Every 2 minutes for 10 minutes perform 2 hang power snatches.)

WOD 19 Apr 23 (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Hang Power snatches 75/55

30 double unders

WOD Guidance

This is going to grippy and shoulders are going to be on fire. Hang snatch weight should be a light weight that you can cycle all 10 reps unbroken when you are fresh. If unable to perform big sets of double unders, reduce to amount that will take you under :45 or reduce to singles 1:1. Goal is 5+ rounds.

Extra Work

For quality

100 v-ups or sit-ups

or

50 GHD sit-ups