Testing Week 2!  Classes will have less work to accomplish which should allow you to have high intensity for the strength and conditioning portions in each class.


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 August 21st 2017



20 minutes to find: 1RM Front Squat




5 rounds for time of:

400-meter run

15 Overhead Squats


Notes: 20 minute time cap.

Front Squat as needed

L1: DB 15/10

L2: 55/35

Rx: 95/65


Tuesday August 22nd 2017


“LG Thunder”


Run 1 Mile

200 Double Unders

50 GHD sit-ups

30 Clean and Jerks

50 GHD sit-ups

200 Double Unders

Run 1 Mile


“LG Thunder” is dedicated to Coach Lauren Gravatt. Lauren joined PCF in late 2012 to train with our competitors, and in 2013 she joined our coaching staff. Lauren helped lead PCF to our run at the 2013 CrossFit Games and has became an integral part of our competition team. As an athlete, Lauren is best known for her prowess in the CrossFit Open; in 2017 she  produced her best performance- 2nd in SoCal and 45th in the world! As a coach, Lauren is beloved by our members. Whether you’re brand new or an OG, Lauren takes vested interest in your progress in the gym and a genuine care for the success of your life outside of it. If you see Lauren today, or this week, thank her for all she does and remind her how happy and proud we are to have her as a part of our community!


Notes: 45 minute time cap. Now the Rx version of this workout - 100 GHD’s and 400 double unders should be relegated to those athletes with significant experience on the GHD and those that have done at least 100 GHD’s in the past few weeks. Although Lauren can do 400 double unders in a row and feel no pain, the rest of us may want to cut this number down or make sure you adequately stretch your calves.


L1: 200 Single Unders, Abmat sit-ups, DB 15/10

L2: 150 Double Under attempts, Abmat sit-ups, 95/65

Rx: 150 double unders, 50 ghd sit-ups each effort, 135/95

Rx+: 155/105


Wednesday August 23rd 2017


20 minutes to find a 1RM Overhead Squat



“Paradiso Tabata”

Wall Balls

1 minute rest


1 minute rest


1 minute rest

Double Unders


This will be another new testing workout! Tabata is 20 seconds on 10 seconds off for four minutes. Check out this week’s wod demo with Mr. Taylor Shramo!


Thursday August 24th 2017



Spend 15 minutes warming up and working on muscle ups before testing either:

Max Effort Ring Rows, Banded Pull-Ups, Pull-Ups or Muscle Ups


Notes: have your coach determine an adequate warm-up for the pulling exercise you have chosen. You should perform multiple warm-up reps before your attempt.




1,000 Meter Row

50 Thrusters

30 Pull-ups


Notes: L1: DB Thrusters 15/10, Ring Rows

L2: 35/25, Banded Pull-Ups

Rx: 45





Muscle Ups

Snatches (FULL)


Notes: Rx: 135/95


Friday August 25th 2017



20 Minutes to find: 1RM Power Clean




20 Minute AMRAP:

5 Pull-Ups

10 Push-Ups

15 Air Squats


Saturday August 26th 2017



20 minutes to:

Find a 3RM Thruster


Partner Conditioning:

100 Toes to Bar, (one person works while the other hangs)

125 Cal Row, (one person works while the other planks)

150 DB Snatches, (you go, I go as many reps as you want)


Notes: 18 minute time cap

L1: V-Ups or tuck-ups, Have partner hold hollow while working, 15/10

L2: Knee Raises, drop to hollow hold if hands can’t take the hangs, 25/20

Rx: 50/35


Sunday August 27th 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 August 14th, 2017