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...
Thursday March 12, 2020

Thursday March 12, 2020

Lifestyle, Fitness & Performance A. 2 Hang Power Clean x 5 sets From min 0 to 4 15 – 12 – 9 reps of Front Squat (40/30kg) or use DB’s Lateral Burpees over Bar rest remaining time From min 4 to 8 12 – 9 – 6 reps of Front Squat...
Wednesday March 11, 2020

Wednesday March 11, 2020

Lifestyle, Fitness & Performance EMOTM for 25 min 1st: 1 Length Front Rack KB/DB Walking Lunge 2nd: 5 Deadlifts or 10-15 Double KB Deadlift 3rd: 30ft Handstand Walk or 16 Alt. DB Press (8/arm) 4th: 60 DU’s or 120 Singles 5th: Rest Tabata Deadbug...
Tuesday March 10, 2020

Tuesday March 10, 2020

EMOTM for 12 min 1st: 3 Front Squat 2nd: 6 Back Squats *use same weight for both Lifestyle & Fitness 16 min AMRAP 10 KBS 10 Goblet Squats 5/side KB S2OH At min 0 and every 2 min stop and do 5 Ring Rows + 5 Push-ups Performance 16 min AMRAP 3 Hang Power Clean...
Monday March 9, 2020

Monday March 9, 2020

Lifestyle, Fitness & Performance A. Every 90s for 8 sets 1 Power Snatch For time: 21 – 18 – 15 – 12- 9 reps of Cal Bike Alt. DB Snatch (50/35#)
Sunday March 8, 2020

Sunday March 8, 2020

Lifestyle, Fitness & Performance EMOTM for 12 min 1st: 5 DB S2OH + 30s Overhead DB Hold 2nd: AMRAP DU’s or Skipping 3rd: Rest 8 min AMRAP 10 Slamballs 10 Sit-ups 30s Plank 2 min rest 8 min AMRAP 10 KBS (50/35#) 10 Push-ups 30s Hollow Body Hold *Partner version of...