Workout of the Day


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Friday 12/19

Posted on December 18, 2014 at 9:30 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Strength class @ 11:00


Friday's WOD:


Overhead squat

2 RM


then


Every 90 seconds for 10 rounds:

3 Power cleans

3 Push presses

*Start around 65% of best clean.  Work up to heaviest round possible.  Touch and go push presses are allowed as long as position is main...

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Thursday 12/18

Posted on December 17, 2014 at 11:00 PM Comments comments (0)


Open gym
7-11 am
2-8 pm

Strongman class @ 7 pm

No community WOD today!


Weightlifting:

Front squat (3 sec pause)

3 RM, 95%x3, 90%x3

Pick two accessories


Wednesday 12/18

Posted on December 17, 2014 at 12:35 AM Comments comments (0)

Hey Port City! SHORT NOTICE - We have a family that needs our help this Holiday season!


Here's the story: One of Crista McSorley's previous students went to the hospital thinking he was just really sick. His appendix ruptured as soon as he got there, so he immediately had to undergo surgery to remove it. He should have gone home on Thanksgiving, but ended up having to stay at the hospital for anot...

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Tuesday 12/16

Posted on December 15, 2014 at 11:00 PM Comments comments (0)


WOD:

Bench press
5 RM, 95%x5, 90%x5


then


False grip ring pull-up
Max reps x 5 sets


then


5 rounds:

100 ft.-100 ft. farmer's carry
Max reps KB strict press
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Monday 12/15

Posted on December 14, 2014 at 9:40 PM Comments comments (0)


WOD:

Back squat
5 RM, 95%x5, 90%x5


Snatch grip push press
5 RM, 95%x5, 90%x5

Complete 6 rounds, building to the heaviest round possible:

5 Deadlifts
3 Hang cleans
1 Power jerk or push press

*Touch and go deadlifts are ok. Do not let g...
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Sunday 12/14

Posted on December 14, 2014 at 7:50 AM Comments comments (0)
Open gym 11-1

Friday 12/12

Posted on December 11, 2014 at 11:05 PM Comments comments (0)

-


Saturday Hours:

Open Gym 9-12
WOD at 10
Strength Class at 11


Friday's WOD:

Overhead Squat 2RM (with 3 second pause in the bottom)
Work up slowly, get at least 6 sets

Push Press 5RM
95% x 5
90% x 5

4 Rounds:
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Thursday 11/11

Posted on December 10, 2014 at 11:40 PM Comments comments (0)
Open gym 7-11 and 2-8

Wednesday 12/10

Posted on December 9, 2014 at 11:05 PM Comments comments (0)


WOD:

OTM 20 minutes:

Odd minutes: 
2 High hang cleans @ 75+% of clean from Friday (from mid-thigh)

Even minutes:
2 Box jumps (as high as possible; focus on full hip extension on the jump)


then


Snatch pull (3 second p...
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Tuesday 12/9

Posted on December 8, 2014 at 10:50 PM Comments comments (0)


WOD:

Bench press
5 RM, 95%x5, 90%x5


Ring dip
5 sets of 6-8 reps


KB Swing
15-20-25-15-20-25 (Spread throughout workout)


Sled push
3 x down and back (stay light and go fast)



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Monday 12/8

Posted on December 7, 2014 at 11:50 PM Comments comments (0)


On Saturday, we had 12 athletes compete at in the 2014 Legacy Series Event - Sandstorm at CrossFit Wilmington.  With over 40 teams, this was no small event.  Many of the athletes were prior CrossFit Games and Regionals competitors.  For several of our athletes, it was their first CrossFit competition.


The competition consisted of four workouts of varied lengths and intensities...

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Sunday 12/7

Posted on December 7, 2014 at 10:30 AM Comments comments (0)
No open gym hours today. Rest up for tomorrow!

Friday 12/5

Posted on December 4, 2014 at 10:25 PM Comments comments (0)


*We will be closed this Saturday!  Come out to CrossFit Wilmington in Murraysville to support your fellow PCCF athletes.  The competition starts at 8:45 am.


Friday's WOD:

Wear your favorite Christmas attire today!


-High hang clean (from power position)

*Buil...
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Thursday 12/4

Posted on December 3, 2014 at 11:50 PM Comments comments (0)


Open gym
7-11 am
2-8 pm

Strongman class: 7 pm


Weightlifting:

Front squat (2 sec pause)
3 RM, 95%x3, 90%x3

Ab work of choice

Accessory work as needed

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