WOD
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Snatch
1-1-1-1-1
What is Crossfit?
One Year from today?
One year from now, you will wish that you had started today. Your success depends not on any one individaul here but on the environment that we create. We can teach you "how" but it's PCF's community that pushes you everyday to work harder, do more, be better. We are not the reason CrossFit works, but we can lead you down CrossFit's path of success.
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December 2011
December 29, 2011
December 28, 2011
Thursday
WOD
5 rounds:
6 HSPU
12 chest-to-bar pullups
24 DB walking lunges (25/35 lb each hand)
December 27, 2011
Wednesday - Carse
WOD
CARSE
21-18-15 -> 3 reps:
squat clean (65/95lbs)
double unders
deadlift (130/185 lbs)
box jump
*begin each round with a 50m bear crawl
December 24, 2011
All of us at Peninsula Crossfit would like to take the time to wish you and yours a Merry Christmas and a Happy New Year full of health and happiness.
We are overwhelmed with the spirit of our community and thank you all for being a part of it!
Happy Holiday,
Meghan and Lori
We will be closed on Monday 26th
Tuesday we will have one class at 10:30am
December 22, 2011
December 21, 2011
Thursday - Bench
WOD
Bench
1-1-1-1-1
rest
3 rounds
100 Doubles under
50 sit ups
50 ball slams
December 20, 2011
Wednesday - Blake
WOD
BLAKE
4 rounds:
30 m walking lunges 35/45lb plate overhead
30 box jumps
20 wall balls
10 HSPU
December 19, 2011
Tuesday - AMRAP
WOD
AMRAP 15 min
10 SDHP (65/95)
10 toes to bar
10 box jumps (20/24)
December 18, 2011
Monday - Deadlifts and Grace
WOD
Deadlift
3-3-3-3-3
GRACE
30 clean & jerks (95/135)
