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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

05182017

by PFC on 05/18/17

Warm-Up:
2 rounds of:
5 pull-ups
5 front squats
10 ring rows
10 back squats
5 burpees
Group stretch

Partner WOD: Couplets
5min AFAP:
60 SDHP 95#/65#
Max pull-ups
-Rest 1min-
5min AFAP:
50 Front Squats 135#/95#
Max Burpees
-Rest 1min-
5min AFAP:
40 Box jump overs 24"/18"
Calorie row

*Total all pullups/ Burpees/ calories

05152017

by PFC on 05/15/17

Warm-Up:
300m Row
200m shuttle run
50 double unders (100 singles)
25 squats
15 push-ups
10 pull-ups
Group stretch

Strength:
Front Squats
5x3
DB Shoulder Press
5x5

WOD:
3 Rounds For Time:
50 Double unders
25 Wallballs 20#/14# (adv.30#/20#)
10 Ground to OH 135#/95# (adv.155#/105#)

PostWOD
ROMWOD 12mins

05112017

by PFC on 05/11/17

Warm-Up:
5 rounds of:
7 push-ups
7 med ball squat cleans 20#/14#
Group stretch

WOD:
For Max Reps:
10 rounds of:
:30secs work / :30secs rest

1 power clean 135#/95# (adv.=155#/115#)
1 hang power clean

-Rest 5mins-

Strength:
Squat Cleans
5x2 *T&G*

Group stretch

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