Notes: Testing Week! Our new micro cycle (four weeks), will start April 17th with a focus on Muscle Ups!
As always, scaling Options for Class:
L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.
L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.
Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.
Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.

Monday April 10th 2017

1RM Overhead Squat
1RM Front Squat

5 rounds for time of:
400-meter run
15 Overhead Squats

L1: DB 15/10
L2: 55/35
Rx: 95/65

Tuesday April 11th 2017

“CrossFit Total”
15 minutes to find 1RM Back Squat
10 minutes to find 1RM Shoulder Press
15 minutes to find 1RM Deadlift


6 minute
time cap
L1: ring rows/db thrusters 15/10
L2: banded pull-ups/75/55
Rx: 95/65

Wednesday April 12th 2017

Conditioning 1:
30 Snatches for time

Notes: L1: 45/35, or DB 15/10
L2: 75/55
Rx: 135/95
Rx+ 185/135

Conditioning 2:
150 Wallballs for time

Notes: L1: 10/8
L2: 14/10

Thursday April 13th 2017

“PCF Filthy Fifty”
50 Box Jumps
50 Pull-Ups
50 Kettlebell Swings
50 Knees to Elbows
50 Push Press
50 Sit-Ups
50 Calorie Row
50 Burpees
50 Double Unders

Notes: L1: 12/8”, Ring Rows, 12/8kg, Knee Raises, 15/10DB, 20/14, 100 Single Unders
L2: 20/12”, Jumping Pull-Ups, Knees as high as possible, 75/55, 14/10
Rx: 24/20”, 24/16kg, 95/65, 20/14

Friday April 14th 2017

20 minutes to find a 1RM Clean and Jerk

Handstand Push-Ups

Notes: L1:75/55, or KB suitcase deadlifts if you struggle with mobility issues, Push-Ups
L2: 135/95, Piked HSPU’s
Rx: 225/155
Saturday April 15th 2017

10-min. AMRAP:
5 clean and jerks, each
10 synchro toes-to-bars

Notes: L1: 15/10 or Hang Clean and Jerks 45/35, Synchro tuck-ups
L2: 95/65, Synchro hanging knee raises
Rx: 135/95
Rx+: 185/135

3 minute Rest
12-min. AMRAP:
30 double-unders
15 Thrusters

Notes: One person working at a time. Once one partner finishes their double unders and snatches the next partner starts the round.
L1: 90 Single Unders, 30 DB snatches, alt. 15/10 OR 45/35
L2: Double Under attempts, 55/45
Rx: 75/55
Sunday April 16th 2017


Five rounds for time of:
Run 400 meters
30 Box jumps
30 Wall balls

Notes: 45 minute time cap.
L1: 12/8, 10/8
L2: 20/12, 14/10
Rx: 24/20, 20/14

Click here for programming from the week of April 3rd


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