Workout of the Day


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Wednesday 1/28

Posted on January 27, 2015 at 10:40 PM Comments comments (0)


WOD:

OTM 15 minutes:
1 Snatch @75+ (Work up as technique allows. Rhythm and consistency are the goal.)


Ring dip
5x5


21-15-9
Double KB Front squat
Burpee


Comp:

Bench press
8 ...
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Tuesday 1/27

Posted on January 26, 2015 at 10:30 PM Comments comments (0)


Interested in learning how to walk on your hands or improve your handstand walking skills?  Our gymnastics coach, Brandon, will be in tonight from 6-8 to work on some progressions!  Come challenge yourelf with a new skill!


WOD:

Back squat (3 sec pause)
-Establish a 3 RM


Bent-over ro...
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Monday 1/26

Posted on January 25, 2015 at 3:05 PM Comments comments (0)


I can't even begin to say how proud I am of this team of lifters and our entire gym. We had 12 athletes compete today at the Wilmington Open and over 40 of our members came out to support these guys while they lifted hard and set personal records. There is nothing that makes me more proud than the camaraderie that our gym shows on a daily basis. Thank you all.

 

-Keith


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Friday 1/23

Posted on January 22, 2015 at 10:40 PM Comments comments (0)


We will be closed this Saturday so that we can get as much support as possible for our weightlifting team, as they compete at CrossFit Wilmington. Ladies start lifting at 10 am, and men start at 12:30. We have 11 lifters competing, so rock your favorite PCCF shirt and come out to show your support! Thanks!


WOD:

Front squat (3 sec pause i...
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Thursday 1/22

Posted on January 21, 2015 at 11:05 PM Comments comments (0)


We will be closed this Saturday so that we can get as much support as possible for our weightlifting team, as they compete at CrossFit Wilmington.  Ladies start lifting at 10 am, and men start at 12:30.  We have 11 lifters competing, so rock your favorite PCCF shirt and come out to show your support!  Thanks!


Open gym:

7-...
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Wednesday 1/21

Posted on January 20, 2015 at 10:05 PM Comments comments (0)


WOD:

Hang snatch (from knee)

Every 90 seconds for 12 rounds, perform 2 hang snatches

*Start at an easy weight and work up as technique allows.


Bench press

10 RM, 95%x10, 90%x10


15-12-9-6

Deadlift 225/155

Burpee



Comp:

Overhead squat

5 RM, 95%x5, 90%x5


Bench press

10 RM, 9...

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Tuesday 1/20

Posted on January 19, 2015 at 10:15 PM Comments comments (0)


WOD:

Back squat (3 sec pause)
5 RM, 95%x5, 90%x5


Complete 5 rounds:

8 L-Pull-ups (Add 15 hollow rocks if you don't have an L pull-up)
8 HS push-ups (Scale with KB strict press)
8 Jump squats (Use ~25% of 5 RM squat from today. These should be very light!)

...
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Monday 1/19

Posted on January 18, 2015 at 9:15 PM Comments comments (0)


Regular hours today!


WOD:

Clean pull
6x2@100-110% of best clean or as heavy as good position allows


Ring dip
5x5
*Use band assistance if needed


then


10 minute AMRAP:

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Friday 1/16

Posted on January 15, 2015 at 10:10 PM Comments comments (0)


Saturday:

Open gym 9-12
WOD @ 10:00
Strength class @ 11:00

Sunday:

Open gym  11-1


Friday's WOD:

Clean
-Find your 1 RM

*If you are still learning the clean, use a moderate weight and work on your techniq...
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Thursday 1/15

Posted on January 14, 2015 at 10:20 PM Comments comments (0)

 

Community WOD @ 6 pm!  It's free! Bring a friend that wants to try CrossFit!

Strongman class @ 7 pm!  Come get jacked and strong!

Open gym

7-11 am

2-8 pm

 

Weightlifting:

Paused Front squat

2 RM, 95%x2, 90%2x2

*Pick two accessories.

Friday max out session at 5:30 pm

Wednesday 1/14

Posted on January 13, 2015 at 9:30 PM Comments comments (0)


WOD:

Every 90 seconds for 12 rounds:

2 Hang snatches (from knee)

*Start at an easy weight (around  and work up as position allows.


then


Bench press
10 RM, 95%x10, 90%x10


then

...
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Tuesday 1/13

Posted on January 12, 2015 at 11:20 PM Comments comments (0)


WOD:

Back squat (3 sec pause)
5 RM, 95%x5, 90%x5


Complete 5 rounds:

6 Ring L Pull-ups (Add 30 sec weighted plank if you don't have an L pull-ups
8 Split squats (Rear foot elevated; add weight with a KB)

Bent-over row
4x5


...
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Monday 1/12

Posted on January 11, 2015 at 6:45 PM Comments comments (0)


WOD:

Snatch pull
6x2@100-105% (As heavy as good positions allow)


Ring dip
5x5
*assist with band


Complete 60 seconds of each of the following for 2 total rounds.  Your score is the total number of reps you complete:

Push Press 135/95
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Friday 1/9

Posted on January 8, 2015 at 11:00 PM Comments comments (0)


Saturday:

Open gym: 9-12 am
WOD:  10 am
Strength class: 11 am (Overhead squat and bench press)


Friday's WOD:

Front squat
3 RM (3 sec pause in the botom)


Weighted pull-up
4x5


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