Open Gym – Fri, Jun 9


Every Monday you will see the extra work for the week. It will be labeled as Strength, Stamina, or skill. If you want to do extra work you can reference back to Monday and choose one you’d like to do. This is totally optional and intended for those who might want a little more on some days. I will get it displayed on the whiteboard at the gym and updated weekly but use the app for now. Thanks!

PFC CrossFit – Open Gym

230609 (Calories)

– RX –

12 rounds for calories:

:30 bike

:30 rest


Same as RX’d


Same as RX’d

General Warm-up (No Measure)

Pizza delivery game | 10:00

5 sets x :45 pizza delivery game

• Perform :45 dynamic stretches between each set of the game:

– Alternating elbow-to-instep

– Alternating single-leg V-up

– Push-up to downward dog

– Leg swings/side

Stretching (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg