Workout of the Day


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Friday 4/17

Posted on April 16, 2015 at 11:45 PM Comments comments (0)


Saturday:

Open gym 9-1

WOD @ 10:00

Strength @ 11:00



Friday's WOD:

OTM 20 minutes:

Odd minutes:  2 Power snatches @ 70%+

Even minutes:  2 Box jumps*


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Thursday 4/16

Posted on April 15, 2015 at 11:15 PM Comments comments (0)


Open gym
7-11 am
2-8 pm

Community WOD @ 6 pm

Strongman @ 7 pm


Weightlifting:

Front squat (3 sec pause)
-Build to a heavy double


Pull-ups
4x5

Wednesday 4/15

Posted on April 14, 2015 at 11:30 PM Comments comments (0)


WOD:

Deadlift
4x2@90% of 3 RM from 3/30


then


For time:
Row 1 k
60 Wall balls
30 Burpees


Comp:

Follow daily WOD


Weightlifting:

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Tuesday 4/14

Posted on April 13, 2015 at 10:40 PM Comments comments (0)


WOD:

Power jerk
Build to heavy set of 3; 2x3@90%


then

Complete 4 rounds:

Max reps HS push-up (Scale with strict press)
200 ft. Farmer's Carry (start at big garage door, go to curb at start of run route)
Max reps L-Pull-up (Scale w/ band + 20 hollow rocks)
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Monday 4/13

Posted on April 12, 2015 at 10:10 PM Comments comments (0)



The 2015 PCCF Open has reached it's conclusion!  It's been fun watching you all push yourselves and support your fellow athletes through these workouts over the last 6 weeks.  I am proud that so many of you chose to compete. Competition takes guts.  Your strengths, as well as all of your weaknesses and shortcomings, are put on display for everyone to see. There is no hiding.  There is no...

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Sunday 4/12

Posted on April 12, 2015 at 9:00 AM Comments comments (0)
Open gym 11-1

Friday 4/10

Posted on April 9, 2015 at 10:50 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD@10:00

Strength @ 11:00



Friday's WOD:

Back squat (3 sec pause)
5 RM, 2x5@90%


then


8 rounds for time:

5 Ha...
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Thursday 4/9

Posted on April 9, 2015 at 12:05 AM Comments comments (0)


Open gym
7-11 am
2:15-8 pm

(Open gym will be at 2:15 instead of 2:00 today.  Sorry for any inconvenience!

Community WOD @ 6pm

Strongman @ 7 pm


Weightlifting:

Front squat (3 sec pause)
8x2 (+5 lbs over last week

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Wednesday 4/8

Posted on April 7, 2015 at 10:40 PM Comments comments (0)


WOD:

Deadlift
4x3@85% of 3 RM


then


OTM 12 minutes:

2 High Hang cleans (from power position)

*Start at around 75% of best clean.  Work up slowly.  Focus on speed under the bar and staying tight in the receiving position.
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Tuesday 4/7

Posted on April 6, 2015 at 10:55 PM Comments comments (0)



WOD:

Power jerk
5 RM, 2x5@90%

*Only go as heavy as you can with excellent technique!
 
then

5 rounds:

6 L-Pull-up*
100 ft. Overhead KB carry**
25 KB Swings

*Scale w/ fewer unassisted pull-ups or banded pull-ups a...
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Monday 4/6

Posted on April 5, 2015 at 8:55 PM Comments comments (0)


PCCF Open WOD 6:

1 RM Front squat
1 RM Bench press
Max reps dead-hang pull-ups

*The athlete's score will consist of the total weight in pounds of the heaviest front squat plus the heaviest bench press achieved.  The number of pull-ups completed will be multiplied by 2 and added to the total from the bench press and front squat.
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Sunday 4/5

Posted on April 5, 2015 at 9:00 AM Comments comments (0)
Closed

Friday 4/3

Posted on April 3, 2015 at 12:00 AM Comments comments (0)


Saturday:

Open gym
9-1

WOD @ 10:00

Strength @ 11:00


Friday's WOD:


OTM 15 minutes:

1 Snatch @ 80%+

*Start with a weight that is manageable with excellent form and speed.  Work up e...
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Thursday 4/2

Posted on April 1, 2015 at 10:25 PM Comments comments (0)

Thowback Thursday!  Here is Andy circa 2012.


Open gym:
7-11 am
2-8 pm

Community WOD @ 6 pm

Strongman @ 7 pm


Weightlifting:

Front squat

5x1 (build to a heavy single)

8x2@80%+ (3 sec pause)
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