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01152018

by PFC on 01/15/18

Warm-up:
2 Rounds
10 back extensions or 10 good mornings
10 strict ring rows
10 tempo push-ups 2 sec. (up/down)
10 goblet squats w/ 3 second pause @ bottom.

Strength:
Bench Press
60% of 1rep (5x:20secs Work / :40secs Rest)
One works, one spots.
Front squat
60% of 1 reps (5x:20secs Work / :40secs Rest)

WOD:
8min AFAP:
30 Clusters 115#/75# (adv.=135/95#)
Max HR Push-ups (adv.=strict HSPU)

Postwod:
3x:30secs hollow rock / :30secs Rest

01112018

by PFC on 01/11/18

01112018
Warm-Up:
Coach's Choice

Strength:
Bear Complex
5x5

WOD:



U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

"Omar"

For Time:
10 - Thrusters 95#/65#
15 - Bar Facing Burpees
20 - Thrusters 95#/65#
25 - Bar Facing Burpees
30 - Thrusters 95#/65#
35 - Bar Facing Burpees

01082018

by PFC on 01/08/18

Warm-up:
3 Rounds of:
250m Row
15 squats
15 push-ups
Pvc work

Strength:
Bench Press
1x3
2x2
4x1
Deadlift
3x10 <— (light)

WOD:
21-15-9
-Kb Swings 2pood/1.5pood
-T2B
-Wallballs 30#/20#

10092017

by PFC on 10/09/17

Warm-up:
400m Row
3 Rds of:
10 pvc sotts press
10 pvc oh squats
5 pull-ups
Group stretch

Strength:
Squat clean and jerk
7x1

WOD:
“Isabel”
30 snatches 135#/95#

Post WOD:
6 rounds of:
:20sec L-Sit
*rest as needed

6-Week Intro Course

by PFC on 09/05/17

Our next PFC Intro course will start on Monday, September 25th @ 5:45pm and will finish Thursday, November 2nd @5:45pm. Please see the front desk for more information. The class lasts about 45mins - 1 hour depending on the programming.
Learn the basics, Practice the movements, and Build the foundation!
Schedule:
  • Monday @ 5:45pm
  • Tuesday @ 5:45pm
  • Thursday @ 5:45pm
Price: $200.00 for 6 week course (Sign-up sheets are at the front desk of the PFC)

CrossFit Kids after-school program

by PFC on 09/05/17

10-week Kids CrossFit after school class will start on Tuesday, September 12th, 2017 and end Thursday, November 30th, 2017.

Class times are:
Tuesday 4:35pm-5:20pm
Thursday 4:35pm-5:20pm
(No class -- October 5th & November 22nd.)

Age Group: 8-16yrs old
Cost: $80.00


09012017

by PFC on 09/01/17

Warm-up:
Partner "Cindy"
5min AMRAP:
5 pull-ups
10 push-ups
15 squats
*alternate movements
Group stretch

Partner WOD:
One goes, One rests
For Rep Score:
8min AFAP:
100 Cal/Row
Max T2B
-rest 2mins-
8min AFAP:
100 G2OH 95#/65#
Max HSPU
-rest 2mins-
8min AFAP:
100 Back Squats 95#/65#
Max Cal/Row


08312017

by PFC on 08/31/17

Thank you to all of our wonderful CrossFit community, both members & Coaches! The PFC was awarded Kansas Minority-Owned Business of the year for the service industry category. (Ora, Mike, Lupe, Dr.J, Bailey, Chad, Nikki, Emily, Kayla, Karen, Adrian)


08312017

by PFC on 08/31/17

Warm-up:
Coach's choice

Strength #1
Snatch
6x1

Strength #2
5 rounds of
:30secs work
1:30 rest
Max reps of Snatch @ 70% of 1 rep

Conditioning:
5 rounds of:
200m Row
100m shuttle run
-Rest 1 min-
Subtract 4mins rest off of total time:

PostWOD:
Foam roll out everything!!!

Loads/reps/time:

07192017

by PFC on 07/19/17

Warm-Up:
200m shuttle run
21-15-9
PVC sotts press
Ring rows
Group stretch

Strength:
10 rounds of:
:20secs work
:40secs rest
Snatch (power or squat) 70% of 1 rep

WOD:
7min AFAP:
40 Box jumps 30"/24" / step-ups=60 24"/18"
Max distance row

PostWOD:
20 strict chin-ups (scale=banded)
20 strict ring Dips (scale=banded)
20 strict hspu (scale= Dumbbell strict press)

07112017

by PFC on 07/11/17

Warm-Up:
See board

Strength:
Deadlift
5x5 65-75%
2x3 80-90%

WOD:
For Time
18-12-6
C2B pull-ups
Burpees over bar
Hang power clean 115#/75#

PostWOD:
2x20 GHD Back extensions
2x10 single arm Russian KB swings 1.5/1pood

07102017

by PFC on 07/10/17

Warm-Up:
5 Rounds of Rowling
Goal=100m
over = burpees
under = pullups
PVC Sott Press
Group Stretch

Strength:
Bench Press
1x10 50%
2x5 65-75%
2x2 80-90%

WOD:
3 Rounds for max reps
4min AMRAP:
400m Row
Max Ground-2-Oh 95#/65#
-Rest 1min-

PostWOD
12min ROMWOD

06282017

by PFC on 06/28/17

Warm-Up:
2 rounds of:
200m Row
25ft inch worm
20ft Burpee broad jump
Group stretch

WOD: [Time Cap: 33mins]
For Time:
Buy-In: 800m run
30-20-10:
-Kb swings 1.5/1pood
-HR Push-ups
-Cal row
Cash-Out: 800m run

PostWOD:
8min MOB sesh

06272017

by PFC on 06/27/17

Warm-Up:
20 Lunges
15 sdhp 75#/55#
10 push press 75#/55#
5 Burpees
•group stretch

Strength:
5 rounds of complex for loads
2 hang power clean
1 squat clean

WOD:
21-15-9
Power cleans 135#/95#
Burpees

PostWOD:
Work on chin above bar hold
3x20secs

06092017

by PFC on 06/09/17

Warm-Up:
Coach's choice

Partner WOD: one works, one rests
9min AMRAP:
Buy-In:
100m plate OH Walking lunges (45#/25#) (D&B=2x)
Max calorie row
-Rest 1min-
9min AMRAP:
Buy-In:
100m Burpee broad jumps (D&B=2x)
Max body blasters (Burpee,pull-up,T2B)
-Rest 1min-
For Time:
400m shuttle run (D&B=8x)
40 - ground to oh 135#/95# (adv.=165#/115#)

Reps/Time:

06072017

by PFC on 06/07/17

Warm-Up:
Coach's choice

Strength:
Push jerk
6x3

WOD:
8min AMRAP:
4 Burpees
6 Box jumps 24"/18"
8 back rack thrusters 95#/65#

Skill:
Max distance Hand stand walk in 3 attempts
Scale=Hand stand hold against wall

CrossFit KIDs

by PFC on 05/30/17

CrossFit KIDS

05302017

by PFC on 05/30/17

Warm-Up:
See Board

Strength:
Deadlift
5x8

WOD:
For Time:
50 Box Jumps24"/18"
50 Push Press 95#/65#
50 cal row

05232017

by PFC on 05/23/17

Warm-Up:
3 rounds of:
3 medball cleans 20#/14#
6 medball Jerks
9 wallballs
Group stretch

Strength:
Split Jerk
3x2
3x1

WOD:
21-15-9
Hang Clean 115#/75# (adv. 135#/95#)
Burpees over bar

Skill:
4min double under practice (adv.=triple unders)

05192017

by PFC on 05/19/17

Warm-Up:
2 rounds:
20 squats
20 push-ups
20 band pull Aparts
40 double unders
Group stretch

Strength:
DB Incline Bench Press
5x10
DB single arm OH Walking Lunges (L/R=2)
5x10

Conditioning:
2x250m Row
1x500m Row
*Rest as needed between rows

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