Friday January 20th
WOD: 20 min AMRAP: 2 rounds of Cindy 5 Pull up 10 Push Up 15 Air Squat + 1 Round of DT Deadlift, 12 reps [...]
WOD: 20 min AMRAP: 2 rounds of Cindy 5 Pull up 10 Push Up 15 Air Squat + 1 Round of DT Deadlift, 12 reps [...]
"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 [...]
WOD: 20 min EMOM: E: Shuttle run ( 5 /10/15) O: 5 Toes to bar + 10 KBS 32/24kg
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 [...]
WOD: General warmup + 15 minutes of movement prep consisting of A1. 8 burpees over bar afap A2. Buildup sets on OHS A2. Muscle up [...]
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 [...]
WOD: Partner Workout: 20 MIn AMRAP: 3 Power snatch 6 No push up burpee 9 Air Squat * Broken into 1 minute AMRAPS, 1 person [...]
WOD: 5 Rounds for time: 10 Pull up 10 Thrusters 75/55 50 Double Unders
WOD: A. Work to a moderate single Deadlift + For Time: 30-20-10 185/135 Deadlift Box jump over 24/20" Row Cals
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 [...]