Thursday 180607

RX/Performance
Complete as many rounds and reps as possible in 40 minutes of:

400 Meter Run
40 Double-Unders
20/15 Calories of Row
40 Double-Unders
40/30 Thrusters (75/55)

Level II
Complete as many rounds and reps as possible in 40 minutes of:

400 Meter Run
20 Double-Unders
20/15 Calories of Row
20 Double-Unders
40/30 Thrusters (65/45)

Level I/Fitness
Complete as many rounds and reps as possible in 40 minutes of:

400 Meter Run
20 Jumping Lunges
20/15 Calories of Rowing
20 Jumping Lunges
40/30 Barbell Thrusters

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

WODIFY is coming 6/18!

 

In the next few weeks, besides upgrading equiptment, you’ll see some significant changes taking place.

We’re installing the Wodify Core Kiosk – two large monitors and a keyboard – on the wall of both boxes at PCF. It’s a big investment that’s going to make your fitness experience that much better.

Watch this video for more:

Wodify was designed to help you:

 Log into class

 See the workout for the day

 Check your performance history

 Enter your scores

 View the Leaderboard

 Visualize your progress over time

 Hit more PRs

 

One of the advantages you’ll notice when Wodify goes live is the ability for you to track your performance results both at the gym and on the Wodify mobile app.
There are many benefits to performance tracking, like having a clear picture of your progress.

Wodify makes this easy with visual charts. Every time we program a strength movement or benchmark metcon, you’ll be able to see your performance history after you sign in. You’ll know exactly what you need to do to improve your results.

Logging your results and making them public on the Leaderboard also keeps you motivated and fosters a little friendly competition, which never hurt anybody.

 

Finally, keeping a record of past performance serves as great motivation to keep coming back and pushing yourself further.
We’re really excited about Wodify and hope that once it goes live, you’ll enjoy the features inside the gym and on the mobile app.
Keep an eye out for an activation email about Wodify delivered to your inbox the week of June 11th! 

 

Please email lj@pcf.fit with any questions!

Wednesday 180606

RX/Performance

A.

Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups


C.

Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Level II

A.

Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (75/55 lbs)
10 Alternating Overhead Reverse Lunges (75/55 lbs)
10 Pull-Ups


C.

Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Level I/Fitness

A.

Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

 
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
5 Strict Pull-Ups

C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Tuesday 180605

RX/Performance

A.

Every 90 seconds, for 24 minutes (8 sets) of:
Station 1 – 3 Power Cleans
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 6 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)

B.

For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)
Level II

A.

Every 90 seconds, for 24 minutes (8 sets) of:
Station 1 – 3 Power Cleans
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 6 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)

B.

For time:
750 Meter Row
25 Burpee Box Jump-Overs (20″/12″)
Level I/Fitness

A.

Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 20 Kettlebell Swings
Station 2 – Dumbbell Front Squats x 12-15 reps @ 20X1
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
Station 4 – Prone Plank Hold x 60 seconds
 
 
 
 

B.

For time:
750 Meter Row
25 Burpee Box Jump or Step-Overs
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Monday 180604

RX/Performance
For time:
Run 5k -or- Row 5k

Compare your time to 1/8/2018.

Level II
For time:
Run 5k -or- Row 5k

Compare your time to 1/8/2018.

Level I/Fitness
For time:
Run 5k -or- Row 5k

Compare your time to 1/8/2018.

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Saturday 180602

Holleyman
RX/Performance
30 rounds for time of:
5 Wall ball shots, (20/14)
3 Handstand push-ups
1 Power clean (225/155)

Level II
30 rounds for time of:
5 Wall ball shots, (20/14)
3 Handstand push-ups or negatives
1 Power clean (185/115)

Level I/Fitness
30 rounds for time of:
5 Wall ball shots (14/10)
6 Push Ups
1 Power Clean (135/95)

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Friday 180601

RX/Performance

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

 
 
 

B.

Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Walking Lunges with Kettlebells (53/35)
400 Meter Run
Level II

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

 
 
 

B.

Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Walking Lunges with Dumbbells (40/25)
400 Meter Run
Level I/Fitness

A.

Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.

Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Walking Lunges with DBs
400 Meter Run
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

SweatCon 5/31/18

5/31/2018

 

Warm Up: AMRAP 6:00

100ft KB OH Carry L

100 ft KB OH Carry R

15 KB Swings

:20 second Goblet Squat Hold

 

Progress Report (PR): 3:00 

Air Squats

 

Core 101: 6 MIN (3 rounds)

40/20 – forearm plank

20/10 – V-Up

20/10 – Hollow Rock

 

Strength 101: EMOM 8:00

Min 1: 15 Deadlifts

Min 2: 10 Push Ups (can add a plate to your back)

 

 

MetCon 101: AMRAP 7:00

12 Plate Ground to Overhead or Power Cleans

10 OH Plate Lunges or OH Barbell Lunges

8 Burpees

 

MetCon 102: For Time (12:00 Cap)

50-40-30-20-10

Air Squat

Push Press

 

Thursday 180531

RX/Performance

A.

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

 

B.

Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups
Level II

A.

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

 

B.

Complete as many rounds and reps as possible in 10 minutes of:
20 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (40/25 lbs)
5 Strict Handstand Push-Ups or Handstand Negatives
Level I/Fitness

A.

Four sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Kettlbell Swings x 20 reps
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 8-12 reps @ 21X0
Rest 45 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
20 Dumbbell Push Presses
20 Alternating Single-Arm Dumbbell Snatches
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Wednesday 180530

RX/Performance
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Level II
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10/8 Strict or Assisted Pull-Ups
15 Knees to Elbow
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 9/10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Level I/Fitness
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10/8 Assisted Pull-Ups
15 Hanging Knee Raises or V-Ups
20 Push-Ups
25 Wall Ball Shots (14/8 lbs to 9/10′)Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

NEW: If you completed “Murph” on Monday and are still feeling sore, feel free to sub out push ups and pull ups for sit ups, dips, double unders, step ups or something else appropriate. Ask your coach for some guidance if you need suggestions.
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