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 – Open Gym

Clean Balls (AMRAP – Reps)

7 Rounds

2 Min AMREP

15 wall ball 20/14

Max power cleans 185/135

Rest 2 min between rounds

*score is total power cleans*

WOD Guidance

Each round is a sprint. All sets of wall balls should be unbroken. If unable to perform 15 wall balls unbroken reduce load and/or height of target. Power clean weight should be a moderately heavy weight but not near max. You should be able to perform at least 4 reps each round.

Extra Work

100 banded bicep curls

100 band pull-aparts

100 banded tricep pull-downs

use thin band and knock out as quickly as possible