Tuesday June 13th

By | June 14th, 2017|WOD|

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 [...]

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Monday June 12th

By | June 14th, 2017|WOD|

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 [...]

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Friday June 9th- Member Spotlight

By | June 8th, 2017|Member Spotlight, WOD|

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 [...]

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Thursday June 8th

By | June 8th, 2017|WOD|

WOD: AMRAP: 4 mins 7 burpees 18 KB swings 42 double unders rest 3 min x4 sets

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Wednesday June 7th

By | June 6th, 2017|WOD|

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

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Tuesday June 6th

By | June 6th, 2017|WOD|

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

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Monday June 5th

By | June 6th, 2017|WOD|

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 [...]

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Friday June 2nd

By | June 4th, 2017|WOD|

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 [...]

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Thursday June 1st

By | May 31st, 2017|WOD|

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

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Wednesday May 31st

By | May 31st, 2017|WOD|

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 + [...]

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