Thursday May 10th

By | June 3rd, 2018|WOD|

WOD: A1: Russian Step Up Single Leg Russian Step Up 8/8, rest 1 min A2: Standing Dumbell press 10 reps, rest 1 min x 4 [...]

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Wednesday May 9th

By | June 3rd, 2018|WOD|

WOD: 30 min AMRAP: ( Teams of 2, 1 partner works at a time) 100 Cal Row 100 Deadlift 185/115 100 Burpee 100 Wall Ball [...]

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Tuesday May 8th

By | June 3rd, 2018|WOD|

WOD: A1: Strict Pronated Pullups (4-6 reps, rest 10 seconds x 4 sets ) A2.: Rope Climb (:40 second AMRAP, rest 2 min x 4 [...]

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Monday May 7th

By | May 6th, 2018|WOD|

WOD: A, Thruster (Work to a 5RM from the ground ) B. 3 Rounds for time: 400m Run 21 Dumbell Thruster 45/35# 15 Burpee **Not [...]

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Saturday May 5th

By | May 6th, 2018|WOD|

WOD: A, Push Jerk (work to a tough 3 rep ) within 15 min B.5 rounds for time: 20 pullups 30 push ups 40 front [...]

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Friday May 4th

By | May 6th, 2018|WOD|

WOD: A. Power Snatch (1 RM) B.  9 min AMRAP: Rx 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) [...]

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Thursday May 3rd

By | May 6th, 2018|WOD|

WOD:  5 sets: DB Bulgarian Split Squats ( @ 3010, 6 reps/leg ) Rest :45 Strict Toes-To-Bar (@ 3010, 5-8 reps ) rest :45 Single [...]

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Wednesday May 2nd

By | May 6th, 2018|WOD|

WOD: In teams of 2: (split work evenly) 3 rounds for time: 400m run 40 burpee 500m Row 50 Box jumps + rest 5 min [...]

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Tuesday May 1st- Member Spotlight

By | May 6th, 2018|Member Spotlight, WOD|

Member Spotlight: Freddy Teixeira How did you hear about crossfit?  I heard about Crossfit through my friends. How long have you been at PCF? 3 [...]

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Monday April 30th

By | May 6th, 2018|WOD|

WOD: A. Squat Clean (1 RM ) beat number from a few weeks ago by 2lbs or more B. stick to a division! (then sign [...]

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