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WOD

7
Aug

Wednesday, August 8

NO LIFT TODAY

Just when you thought the bench marks were over….

“Kelly” Rx: 3 rounds for time of:

Rx+: 5 rounds for time of:

400m run

30 box jumps(24″/20″)

30 wallballs(20/14, on a 9′ target)

Attention!!! We will be closed Saturday, August 11th due to the Nevada Police and Fire Games. The games will be hosted by CrossFit Sin City. The open CrossFit competition is open to all athletes, civilians included. See me for more info. I encourage all members to consider competing or coming by to cheer for your fellow PFCF athletes!

6
Aug

Tuesday, August 7

Beginner lifters: Snatch balance practice.

Intermediate/advanced lifters: 7 sets of 2 on the minute of snatch balance, as heavy as possible.

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=82

WOD: 15-10-5 Hand stand pushup Rx+ (HSPU’s with hands on 45lbs/25lb plates), 30-20-10 PVC abmat situps Rx+ (GHD Situps).

Attention!!! We will be closed Saturday, August 11th due to the Nevada Police and Fire Games. The games will be hosted by CrossFit Sin City. The open CrossFit competition is open to all athletes, civilians included. See me for more info. I encourage all members to consider competing or coming by to cheer for your fellow PFCF athletes!

5
Aug

Monday, August 6

Beginner lifters: 15 minutes high hang (hip) snatch practice.

Intermediate/advanced lifters: 15 minutes to establish a 2RM high hang snatch.

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=63

WOD: 3 Rounds for Time of: 5KB snatches left Rx (24/16) Rx+(32/24), 5KB overhead lunges left, 5KB snatches right, 5KB overhead lunges, 10 toes to bar.

Attention!!! We will be closed Saturday, August 11th due to the Nevada Police and Fire Games. The games will be hosted by CrossFit Sin City. The open CrossFit competition is open to all athletes, civilians included. See me for more info. I encourage all members to consider competing or coming by to cheer for your fellow PFCF athletes!

5
Aug

“31 Heroes” Raffle Drawing……

The Rules: You can only win one prize. If you have two winning ticketsĀ  you can claim the highest one. The next ticket on the list will move up in the case of repeat winners. First place has first choice of the prizes, second has second choice, third has third choice, fourth has fourth choice, and fifth place gets the last remaining prize. If you have a winning ticket, email me, message me on Facebook, or text me to let me know, and I will let you know what prizes you have to choose from. Thank you to everyone who purchased a ticket. We ended up raising $1204 yesterday, I couldn’t be more proud of everyone’s generosity, thank you again!

And the winners are……

1st, ticket #621458

2nd, ticket #621452

3rd, ticket #621453

4th, ticket #621457

5th, ticket #621462