Free Teaser Class every Saturday at 7:00 am. Call Lee @ 609-847-7560.

PCF Information (click on the pic for more info)

Fundamentals Graduate Rich with Coach Lee***Prom Dress Drive - Sat. 4/5 - Sat. 4/26***Endurance Running Program starts Tues. 4/22.

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You are STRONGER than you Think!

WOD (Workout of the Day)

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  • 24 Apr 14

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    2x200m Farmer’s carry w heavy DBs or Kbs  WOD – 3 rounds: 1 min at each station: Wall walks,  Ring dips, Renegade row (pushup rows a DBs, like a Man maker with only the pulls),  Front squats w DBs, Rest.

  • 23 Apr 14

    Strength – 7×2 Strict press (15 mins).  2011 Regional WOD #1: With 15 min time cap: Run 1,000m , 30 HSPU, Row 1,000m.  

  • 22 Apr 14

      Skill – 3-5 mins DU technique teaching/tips/practice.  WOD –  100 DU,  80 sit-ups,  60 air squats,  40 pushups,  20 OH lunges (#25/35), 100 DU. *Compare to 5/16/13