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03222019

by PFC on 03/22/19

Workout 19.5

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

https://youtu.be/iXA0ZNB9gBQ


03192019

by PFC on 03/19/19

Warm-Up:
4 Rounds of:
5 KB Swings
5 Goblet Squats
5 HR Pushups
5 Ring Rows
Group Stretch

Skill:
Pullups (Kipping/Butterfly)

WOD: (Cardio Intensive)
16min AMRAP
10 Box Jumps 24"/18"
20 KB Swings 1.5/1pood
30 Double Unders

PostWOD:
10 - I,Y,T,M
Banded Shoulder Stretch
Calf Stretch


03182019

by PFC on 03/18/19

Warm-up:
300m Row
600m AB
100 single unders
PVC work / Review

Strength:
Back Squats
3x3
2x2
1x10 (Use 50% of last 2 rep)

WOD:(Barbell Intensive)
For time:
20 SDHP 75#/55# (Adv.=95#/65#)
20 Push Press
20 Thrusters
20 Power Snatch
20 OH Squats

POSTWOD:
50 GHD sit-ups w/ ball toss to partner 14#/10#
-Or-
80 Abmat sit-ups w/ ball toss to partner 14#/10#


03132019

by PFC on 03/14/19

Warm-up:
100ft walking lunges
30 sit-ups
30 pvc sotts press
Leg swings
PVC work

Skill:
8 Rounds of:
20secs works/10secs rest
-Hollow body hold
-FLR hold on low rings

WOD:
5 Rounds For Time [Time cap: 22mins]
10 Cal Row
10 KB Swings 1.5/1pood
10 Burpees over bar
10 G2OH 95#/65#

#noexcuses #31weekspregnant #nowhining

#noexcuses #31weekspregnant #quitwhining



02132019

by PFC on 02/13/19

02132019 - Wednesday

Warm Up:
500m air bike
20 air squats
15 sec hollow body hang
10 Jumping pull ups
5 Burpees

WOD:
20 Minute AMRAP
Pentranek
500m row (50 reps or 1 rep/10m)
40 squats
30 ab mat sit ups
20 push ups
10 pull ups

Rep Score:


Hip Hoppers

by PFC on 02/13/19

Hip Hopper

Hopper

by PFC on 02/13/19

The Hopper

Hype Week

by PFC on 02/13/19

hHype Week

02162018

by PFC on 02/16/18

Warm-Up:
Coach’s choice

Partner Hero WOD:
20min Time Cap: (one goes, one rests)
Double “DT”
10 Rounds For Time:
12 Deadlifts 155#/105#
9 Hang Power Cleans
6 Push Jerks
*with remaining time complete max meters on AB.


02132018

by PFC on 02/14/18

Warm-up:
Coach’s choice

Strength:
6 Rounds of complex for loads:
1 - Hang Power Snatch
1 - Hang Squat Snatch
2 - OH squats

WOD:
7min AMRAP:
5 - Hang Power Snatch (95#/65#) (adv.=115#/75#)
5 - OH Squats
5 - Burpees

PostWOD:
4min AB for max distance


Why Join the Open?

by PFC on 02/08/18

Why Join the Open?

Hype Night

by PFC on 02/08/18

Hype Night

Beauty Vs The Beast

by PFC on 02/08/18

Beauty -VS- The Beast

Hype Week!

by PFC on 02/08/18

Hype Week

01172018

by PFC on 01/17/18

Warm-up:
Coach’s choice

Strength
Hang power clean
1x3
2x2
3x1

WOD:
5 Rounds For Time:
15 Hang power clean 95#/65# (adv.=115#/75#)
30 double unders (singles=60)

PostWOD:
Side plank 3x :30secs each side / :30 Rest(after both sides)

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)

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