licensed CrossFit affiliate since 2012
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WOD

08/19/17

 

"Barbara" - benchmark retest

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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08/19/17

WOD

08/18/17

Strength: 10-8-6-4-2 Deadlifts 

WOD: 12 min AMRAP
6 Wallballs 20/14
12 DL 185/135
24 Step Ups 20" 

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08/18/17

WOD

08/17/17

Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (95/65)
100 Meter Run
*Partner completes full round, then switch*

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Comments
Blamb says:
Thursday, August 17, 2017 - 08:36
'Twas a delightful, sweaty morning of fun at PCF. KD was a fantastic partner, as always. We couldn't quite catch Team Garlick, but we closed out with a good effort at 21:03Rx.
KF says:
Thursday, August 17, 2017 - 08:59
Best part of my day! Great job team.
Ken H says:
Thursday, August 17, 2017 - 10:48
Great workout, awesome partnering w Manny T (the On Time Manny). 22:47 Rx
Kevin D says:
Thursday, August 17, 2017 - 10:56
Emily and Bryan tackled this one at open Gym, Congrats to Emily for completing her first Rx WOD.
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08/17/17

WOD

08/16/17

4 rounds for time of:
500 meter Row
15 Handstand push-ups with a deficit 
1 Rope climb “double-up”, 15-ft. rope

 

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Level II Coaching Training at CFKoP
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Blamb says:
Wednesday, August 16, 2017 - 09:55
I'm just telling myself that the first workout back from vacation is always the hardest: 3+386, 1 rope climb/round. Thanks Coach Kelly for the fun morning!
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08/16/17

WOD

08/15/17

Split Jerk Strict Press – 3x3
Jerk Balance – 3x3
Split Jerk – Heavy Single

 

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08/15/17

WOD

08/14/17

EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
EMOM 5: Heavy Power Clean

Ascending Ladder for 7 Minutes:
1 Power Clean (135/95), 30 Double Unders
2 Power Cleans (135/95), 30 Double Unders
3 Power Cleans (135/95), 30 Double Unders
Add (1) Power Clean per round

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We'll miss this crew.
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Jesse says:
Sunday, August 13, 2017 - 21:55
Thanks PCF family. We will miss you too!
KF says:
Monday, August 14, 2017 - 08:39
Safe travels Pannell family! We miss you already. xoxo
Michelle R says:
Monday, August 14, 2017 - 11:14
Jess, I didn't realize you were leaving so soon. Safe travels and enjoy your time overseas!
Caitlyn says:
Monday, August 14, 2017 - 11:48
Great photo! Safe travels, see you soon!
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08/14/17

WOD

08/12/17

With a Running Clock in 29 minutes

·  From 0:00-5:00, AMRAP:
·  Burpees
·  Rest 1 Min
·  From 6:00-11:00, AMRAP:
·  7 Deadlifts (155/105 lb)
·  7 Box Jumps (24/20 in)
·  Rest 1 Min
·  From 12:00-17:00, AMRAP
·  Turkish Get-Ups (40/30 lb Dumbbell)
·  Rest 1 Min
·  From 18:00-23:00, AMRAP:
·  7 Snatches (75/55 lb)
·  7 Push-Ups
·  Rest 1 Min
·  From 24:00-29:00, AMRAP:
·  Row (calories)

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08/12/17

WOD

08/11/17

Strength: EMOM 8- 3 Power Cleans building in weight 

WOD: Complete as much as possible in 12 minutes of:
1 Weighted Muscle-up
5 Medicine-ball Cleans
2 Weighted muscle-ups
10 Medicine-ball cleans
3 Weighted muscle-ups
15 Medicine-ball cleans
4 Weighted muscle-ups
20 Medicine-ball cleans

Etc., adding one muscle-up and 5 med-ball cleans each round.

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Anonymous says:
Thursday, August 10, 2017 - 20:20
Merry Christmas from Hawaii
Donna says:
Friday, August 11, 2017 - 08:27
Happy Birthday Bryan!
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08/11/17

WOD

08/10/17

Running TOSH
3 Rounds of 
200m + 400m + 600m
Rest the exact time it takes you to complete the interval in each set

(Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)

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KF says:
Thursday, August 10, 2017 - 10:52
I know cherries are in season but come on guys! Running can be fun especially with your friends. Nice work at 6:15 Manny, Ryan, Ken, Tom and Emily. What kind of workouts are your favorite or do you want to see more of? Comment on the blog post below!
Ken H says:
Thursday, August 10, 2017 - 12:52
TOSH was a Fun Run this am, appreciate everyone pushing me. I went Mon, Tue & Thur this week and all 3 WODs were great, keep the programming as is!
Anonymous says:
Thursday, August 10, 2017 - 17:10
I will agree with Ken. He is a top shelf crossfitter
Karen says:
Thursday, August 10, 2017 - 18:58
5:30 killed it! Thanks for all the encouragement!!
Manny 6:16 says:
Thursday, August 10, 2017 - 20:48
I love the programming!
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08/10/17

WOD

08/09/17

Strength: Deadlift 5X3

"Charlotte"
21-15-9
OHS (95/65)
SDHP (95/65)

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08/09/17

WOD

08/08/17

Strength: Hang Power Snatch 2-2-2

AMRAP 10
3 Calorie Row, 3 Hand Release Push-ups
6 Calorie Row, 6 Hand Release Push-ups
9 Calorie Row, 9 Hand Release Push-ups
……climbing by 3 reps……

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Blamb says:
Tuesday, August 8, 2017 - 13:54
What a sassy, sneaky, spicy little number! 21+3Rx. Goodbye Casey L, we will miss your fitness at PCF!
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08/08/17

WOD

08/07/17

31 Heroes Workout
AMRAP in 31 minutes to honor the 31 Heroes who gave their lives on August 6, 2011

8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

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08/07/17