Announcements

The gym will be closed at 3 PM on Friday, June 16th. There will be no evening classes. We apologize for any inconvenience this may cause. Thank you.

PFC CrossFit – Open Gym

230613 (Time)

– RX –

Every 3:00 for 7 sets:

200-m run

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Every 3:00 for 7 sets:

150-m run
Total time across all sets.

General Warm-up (No Measure)

50 ft of each:

Jog

Skipping high knees

Lateral shuffle

Toy soldiers

Samson lunges (10, then jog)

Crawling spiderman lunges (10, then jog)

Bear crawl

Bunny hop

Broad jump (5, then jog)

Burpee broad jump (5, then jog)

Stretching (No Measure)

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot