Friday January 20th

By |2017-01-20T18:01:30-05:00January 20th, 2017|WOD|

WOD: 20 min AMRAP: 2 rounds of Cindy 5 Pull up 10 Push Up 15 Air Squat + 1 Round of DT Deadlift, 12 reps [...]

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Cals For A Cause

By |2017-01-19T16:03:57-05:00January 18th, 2017|WOD|

"Cals For A Cause" Hey there Crew For those of you that have not heard, two members of the PCF family, Gina and Scott Walsh, are [...]

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Wednesday January 18th

By |2017-01-17T20:03:32-05:00January 17th, 2017|WOD|

WOD: A.Sumo Deadlift 3 reps x 5 sets * scored as total weigth lifted across all 5 sets, this is the main focus of todays [...]

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Tuesday January 17th

By |2021-04-07T11:05:53-04:00January 16th, 2017|WOD|

WOD: General warmup + 15 minutes of movement prep consisting of A1. 8 burpees over bar afap A2. Buildup sets on OHS A2. Muscle up [...]

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Congratulations Eva & Scott

By |2021-04-07T11:05:53-04:00January 15th, 2017|WOD|

Last week was a big week for the PCF fam outside of the gym.  Two long time members were recognized for their hard work and [...]

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Thursday January 12th

By |2021-04-07T11:05:54-04:00January 11th, 2017|WOD|

  WOD: A. Work to a moderate single Deadlift + For Time: 30-20-10 185/135 Deadlift Box jump over 24/20" Row Cals  

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Wednesday January 11th

By |2021-04-07T11:05:54-04:00January 11th, 2017|WOD|

WOD: A. Split Jerk 1 Rep Every 2 min for 7 sets, Build to a tough single by last set B. 4 Rounds, not for [...]

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