Tuesday March 16, 2020

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.
Monday March 16, 2020

Monday March 16, 2020

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...
Sunday March 15, 2020

Sunday March 15, 2020

Lifestyle, Fitness & Performance For time 21 – 18 – 15 – 12 – 9 Cal Bike rest 1 min between 30 Clean and Jerks for time (70/45kg) or 50 DB Clean and Jerks Every min complete 5 T2B or Hanging Knee Raises
Saturday March 14, 2020

Saturday March 14, 2020

Lifestyle, Fitness & Performance For time 3 Rounds of 20 Deadlifts (40/30kg) 20 Hang Power Cleans (40/30kg) 20 Push Jerks(40/30kg) then Row 600m then 2 Rounds of 20 Deadlifts (50/35kg) 20 Hang Power Cleans (50/35kg) 20 Push Jerks (50/35kg) then Row 600m then 1...