by Derek | Jun 3, 2020 | Uncategorized
Lifestyle & Unloaded Every 3 min for 5 sets 10 DB Push Jerk with a 30s hold after last rep 15 min AMRAP 60 DU’s or 120 Singles 30/21 Cal Row 10 DB Push Jerk Fitness & Performance Every 3 min for 5 sets 3 Push Jerks 15 min AMRAP 60 DU’s or 120 Singles 30/21 Cal...
by Derek | Jun 2, 2020 | Uncategorized
Lifestyle & Unloaded Every 1:30 for 6 sets 10 KBS + 5/side KB Thruster For time (20 min CAP) 15 – 12 – 9 reps of Cal Row DB Front Squats into 15 – 12 – 9 reps of Hanging Knee Raises or Leg Raises DB Hang Squat Cleans into 15 – 12 – 9 reps of DB Facing Burpees DB...
by Derek | Jun 1, 2020 | Uncategorized
Lifestyle & Unloaded EMOTM for 12 min 1st: 10 KB/DB Deadlifts 2nd: 10 Hollow Body Rocks Wod Below Fitness & Performance Every 2 min for 6 sets 5 Deadlifts Every 4 min for 5 sets 12 Alt. DB Snatch (50/35#) 12 Lateral Burpees Over DBs 100 m Run *rest the...
by Derek | May 31, 2020 | Uncategorized
WELCOME BACK EVERYONE!!! Lifestyle & Unloaded With a 12 min Running Clock at min 0 complete 10 Goblet Squats with 2s pause in bottom each rep at min 3 complete 8 Goblet Squats with 4s pause in bottom each rep at min 6 complete 6 Goblet Squats with 6s pause in...
by Derek | Mar 17, 2020 | Uncategorized
Unfortunately we have closed our doors to do our part to slow the spread of Covid-19. We will be doing at home workouts for the next little while so check out our PCF Crew page for details.
by Derek | Mar 15, 2020 | Uncategorized
Lifestyle, Fitness & Performance A. Find 1 RM Back Sqaut 3 min AMRAP x 4 sets 9 – 6 – 3 reps of OHS or DB Front Squats Burpees Over Rower Max Cal Row 3 min Rest *RX weight is 20/15kg, 30/20kg, 40/30kg, 50/35kg *Sore is total Calories on Rower (minus...
