Wednesday February 1st- Member Spotlight

By | January 31st, 2017|Member Spotlight, WOD|

  Member Spotlight: Justin Goodman; 16 years old Justin, being one of the youngest PCF members has been working hard and bettering himself each day [...]

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Tuesday January 31st

By | January 30th, 2017|WOD|

WOD: A. Push Jerk, work to tough set of 4 reps within 15 min B. 10 min EMOM: (no measure) 4-6 reps of Gymnastic Push Variation [...]

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Monday January 30th

By | January 30th, 2017|WOD|

WOD: A. 2 T&G Power Clean + 2 Front Squat + 2 Hang Above knee Hang Squat Clean within 15 sets B. Strict Pronated Pullups, [...]

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Saturday January 28th

By | January 30th, 2017|WOD|

WOD: A. CGBP, work to tough set of 6 reps within 15 min B. Tabata Push ups *Chest must hit the floor, otherwise go from knees* [...]

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Friday January 27th

By | January 26th, 2017|WOD|

WOD: Metcon (time) Running Clock In teams of 2 Using Same stations: A. 0-12 minutes: High Hang Power Snatch, build to tough triple B. @ [...]

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Thursday January 26th

By | January 25th, 2017|WOD|

WOD: A. EMOM x 12 min (no measure) 1st min: Handstand Push up Variation skill, 3-5 reps (or :20) 2nd min: Gymnastic Pull Varitation, BMU [...]

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Wednesday January 25th

By | January 25th, 2017|WOD|

WOD: A1. Deadlift, 6 reps ,rest :30 A2. Side Bridge Hold, :30/side, rest 90 seconds x 5 sets B. Row 500m @ High effort x [...]

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Tuesday January 24th

By | January 23rd, 2017|WOD|

WOD: A. Push Jerk, work to tough set of 6 reps within 15 min B. 10 min EMOM: (no measure) 4-8 reps of Gymnastic Push [...]

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Monday January 23rd

By | January 23rd, 2017|Uncategorized|

WOD: A. 5 T&G Power Clean + 5 Front Squat, work to tough set within 15 minutes B. 15 min AMRAP: 0-3: max Strict Pullups [...]

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Saturday January 21st

By | January 20th, 2017|WOD|

WOD: With a partner, alternate rounds for time: 10 rounds ( 5 each) : Row, 250 m 10 Burpee Over Rowers 40 Double Unders

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