Announcements

There will only be one class at 9 AM on the 4th of July.

PFC CrossFit – Open Gym

Thruster (- RX –
For load:
5-5-5-3-3-3-1-1-1:
Thruster
– Lift every 3:00

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
For load:
5-5-5-3-3-3-3:
Thruster
– Lift every 3:00.)

Record heaviest single.

General Warm-up (No Measure)

1 set:

:30 jumping jacks

5 elbow-to-instep/leg

:30 mountain climbers

1:00 counterbalance plate squats

Stretching (No Measure)

Accumulate:

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side