The camp-out at Carolina Beach was a huge hit!  It was great to have so much of our PCCF familly together for some fun and to say goodbye to Lauren, as she begins a new chapter of her life on the west coast.  We will miss you dearly Lauren!

During last week's re-test, many of you showed some major improvements.  It is truly amazing how far some of you have come over the last 6 weeks.  Your hard work and dedication certainly show.  You guys made your trainers proud!  

Early this week, we will be backing things off just a bit and spending some extra time on mobility to allow your body to recover and prepare for our next training cycle, which will begin next week.  This Thursday and Friday we will be measuring a few 5 rep maxes on different lifts, so be ready to lift some heavy things!  Have a great week!

WOD:

3x5 Back Squat

3x5 Press

3x5 Pull-up