02132019 - Wednesday

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

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Hip Hopper

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The Hopper

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hHype Week

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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.

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Warm-up:
Coach’s choice

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

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Why Join the Open?

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Hype Night

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Beauty -VS- The Beast

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Hype Week

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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)

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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.

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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

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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#

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

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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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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

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

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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)

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Warm-up:
Coach's choice

Strength #1
Snatch
6x1

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