Friday January 20th

By | January 20th, 2017|WOD|

WOD: 20 min AMRAP: 2 rounds of Cindy 5 Pull up 10 Push Up 15 Air Squat + 1 Round of DT Deadlift, 12 reps [...]

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Cals For A Cause

By | January 18th, 2017|WOD|

"Cals For A Cause" Hey there Crew For those of you that have not heard, two members of the PCF family, Gina and Scott Walsh, are [...]

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Thursday January 19th

By | January 18th, 2017|WOD|

WOD: 20 min EMOM: E: Shuttle run ( 5 /10/15) O: 5 Toes to bar + 10 KBS 32/24kg

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Wednesday January 18th

By | January 17th, 2017|WOD|

WOD: A.Sumo Deadlift 3 reps x 5 sets * scored as total weigth lifted across all 5 sets, this is the main focus of todays [...]

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Tuesday January 17th

By | January 16th, 2017|WOD|

WOD: General warmup + 15 minutes of movement prep consisting of A1. 8 burpees over bar afap A2. Buildup sets on OHS A2. Muscle up [...]

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Congratulations Eva & Scott

By | January 15th, 2017|WOD|

Last week was a big week for the PCF fam outside of the gym.  Two long time members were recognized for their hard work and [...]

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Saturday January 14th

By | January 13th, 2017|Uncategorized|

WOD: Partner Workout: 20 MIn AMRAP: 3 Power snatch 6 No push up burpee 9 Air Squat * Broken into 1 minute AMRAPS, 1 person [...]

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Friday January 13th

By | January 12th, 2017|WOD|

WOD: 5 Rounds for time: 10 Pull up 10 Thrusters 75/55 50 Double Unders

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Thursday January 12th

By | January 11th, 2017|WOD|

  WOD: A. Work to a moderate single Deadlift + For Time: 30-20-10 185/135 Deadlift Box jump over 24/20" Row Cals  

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Wednesday January 11th

By | January 11th, 2017|WOD|

WOD: A. Split Jerk 1 Rep Every 2 min for 7 sets, Build to a tough single by last set B. 4 Rounds, not for [...]

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