New Fitness Classes

Saturday, June 14 – Bring a Friend to any class, including the Beach workout!



T-push ups 2×10 each side
Banded squats 2×10 reps (Blue T-band placed around knees)
Single Leg Calf Raises on plate 2×12-15 reps
PVC pass throughs on stomach 2×10

Warm up:

During the song, everyone will perform jumping jacks in place, 1 burpee will be performed everytime the lyric “roxanne” is heard. 


3 Rounds, rest 90 seconds between movements:

20 Walking Lunges with KB/DB, heaviest possible
4/3 Wall Walks

Team Conditioning:

 In teams of three, complete as many rounds and reps as possible in 15 minutes of:?

10 Ring Rows
10 Sit-Ups
10 Box Jumps (24/20)
10 DB Shoulder to Overhead (35/25)

 Notes:  The next athlete can start their round when the previous athlete finishes the Box Jumps.  Scale everything to allow for fast, continual movement.  Teams of 2 will wait for their teammate to complete the full round before starting.

Cool Down:

Plank Hold Accumulate 2 min
Calf Stretching on Plate x60 sec
Swan Stretch x60″
Doorway Stretch x60″


We are constantly evolving here at PCF and I am really excited about the new changes coming up. As many of you have already read in the email sent out by Diso, we will be starting to add in “Fitness” classes. Quite simply, these classes are designed for anyone to be able to participate in, without athletes worrying about what modifications they need to make, or how they need to change the prescribed workout of the day to fit their physical limitations. The movements will be less complex but the intensity will be just as high if not higher than our current programming. If your goal is to get your heart rate up, sweat your butt off, and achieve a superior level of cardiovascular conditioning, then these classes will be perfect for you! 

So many people come to our gym with pre-existing conditions that limit their ability to perform a WOD as prescribed. Or they simply won’t do a movement because they aren’t quite strong or skilled enough yet. So we wanted to design these classes to be more inclusive for all of our members and new members, without having to put an asterisk next to their score. Everyone will be on a level playing field which be really fun to watch and participate in. If you or someone you know if afraid to start crossfit because you are afraid of getting injured or think that the movements are too challenging, but still really want to get in shape and see what all the hype is about, then now is the perfect time to join. So come on by and try a class. If you are already a member, you may decide that you actually enjoy these classes more than our typical CF group classes. 

You might also like