Saturday June 17th
WOD: AMRAP: On a 30 minute Running clock: (With a partner) 0-20 min, AMRAP: 30 Double Unders 5 Pull Up 10 Sit Up 100m run [...]
Friday June 16th
WOD: A. Power Snatch, OHS (1 +2) work to a tough set B. For time: 30-20-10 Overhead squat 95#/65# Ring push up
Thursday June 15th
WOD: 3 sets of the following @. 80,85,90% 7 min AMRAP 100m run 15 wall ball 20/14 to 10/9 ft 6/6 kb snatch 53/35 Rest [...]
Wednesday June 14th
WOD: A1. Alternating front rack barbell lunge (8 reps, rest 1 min b/w) A2. Hollow Body Rock (60 seconds, rest 2 min x 3 sets) [...]
Tuesday June 13th
WOD: A. Legless rope climb (1 climb every other minute for 10 mins) B. For Time: 15,12,9 KBS 32/24kg Pull Up HSPU C. 1 mile [...]
Monday June 12th
WOD: A. Power clean and jerk (1 +2) work to a tough set B. For time: 50 air squats 10 power clean to overhead 40 [...]
Friday June 9th- Member Spotlight
Member Spotlight: Erik Ragone Erik is being recognized this month for his consistent effort and hard work day after day. Erik started at PCF after [...]
Thursday June 8th
WOD: AMRAP: 4 mins 7 burpees 18 KB swings 42 double unders rest 3 min x4 sets
Wednesday June 7th
WOD: A. Strict Press (work to a tough set of 5) B. 3 rounds for time: 500m row 10 HSPU 10 Hand release push ups
Tuesday June 6th
WOD: Run, 800 m 30 Pull-ups 60 Air Squats 30 Shoulder to overhead 115/75 60 Air Squats 30 Pull-ups Run, 800 m