In teams of two, only one athlete working at a time:

40 Power Cleans

40 Burpees

40 Thrusters

40 Box Jumps

40 Wall Ball shots

40 Handstand Push-ups

Rx’d weight is 155/115, and ideally one barbell and one wall ball per team.  If you can’t find someone of similar athletic ability, feel free to use separate weights/wall balls for partners (load or unload as needed), but no more than one barbell per athlete.  Work with each other and have fun!

  For one athlete, perform 20 reps of each movement.


Head through!

Starting Sunday evening, January 16th, we will be hosting CrossFit 201 from 6pm to 730ish.  Designed as a wrap up to the CrossFit 101 and the one month of On-Ramp, it will touch upon intensity, programming, and some of the technical aspects of how we define what we do.

  But mainly it will cover nutrition, and how to use food to optimize the results you get from the gym.  Open gym will still be on, as it will take place in the lounge, and although it’s recommended for newly graduated On-Rampers and semi-experienced CrossFitters, the CrossFit 201 is available to any PCF member.

You might also like