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
Monday June 5th
WOD: A. Deadlift (work to a tough set of 5) B. 6 min AMRAP 30 double unders 10 DB ground to overhead 50/35 (1 per [...]
Friday June 2nd
WOD: Complete as many rounds as possible in 20 mins of: 5 Deadlifts, 275/135 5 Pull-ups 10 Push-ups Walking Lunge, 50 ft * scale deadlift [...]
Thursday June 1st
WOD: A.Front Squat (work to a tough set of 3) B. 3 rounds for time: 10 front squat 155/115 30 cal row 60 double unders
Wednesday May 31st
WOD: A.Push Press (work to a tough set of 6 in 15 minutes) B.14 min EMOM: 1st min: 200m run 2nd min: 7 pullup + [...]