Tuesday May 9th
WOD: EMOM x 12 min: 1st min: 5 Pendlay row 2nd min: 5 Bench Press *take 10 minutes to determine what weight to use for [...]
Monday May 8th
WOD: A. Strict press, work to tough set of 5 reps B. EMOM x 24 min: 1st min: 50 Double Unders 2nd min: 5 Strict [...]
Saturday May 6th
WOD: 10 min AMRAP x 3 sets 800m Run AMRAP Cindy Remaining Time --rest 5 min b/t AMRAPS
Friday May 5th
WOD: 0-10 min: Build to Triple T&G Power snatch @ min 10 50 Burpee Box jumps for time @ 20 min - 30 min Build [...]
Thursday May 4th
WOD: Work in teams of 3: (1 person works at a time) 30 minute AMRAP: 99 Strict Pronated Pullups 99 Calories on Rower 99 Wall [...]
Wednesday May 3rd
WOD: A- Strict Press- work to a tough set of 2 B-EMOM x 20 min 1: 10/8 cals on the bike 2: 10 HSPU 3: [...]
Tuesday May 2nd- Member Sptolight
Member Spotlight: Dan & Matt Staker This month’s member spotlight consists of two deserving members! Two of PCF’S favorite brothers, Matt and Dan Staker. The [...]
Monday May 1st
WOD: A1: Front squat (5x2) A2: Strict weighted pronated pull ups (5x2) rest 1 min b/w sets Metcon: 15 min AMRAP: 1000 m row [...]