“Monsoor (light)”
4 Rounds for time:
Run 800 Meters
20 Sumo Deadlift High Pull, 75/55 lbs
20 Burpees
100 yard Dumbbell Farmer Carry, 50/35 lbs
40 Sit-ups
Post time to comments.

Yesterday was Erika’s birthday.  Someone (ahem) forgot to let us all know.  Happy belated birthday girl!

Today is Barrie’s last day at the box. Always positive, always humble, we thank you for your constant hard work and terrific influence at the box. Good luck Barrie!

PCF Seminar Series features the Beast Skills Gymnastics Seminar! Come learn a variety of beginner and advanced gymnastic skills!

Register Now: beginner and advanced seminars!

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.

A Reporter Gets a Dose
Ryan P.’s got some good rest day articles.
Alli’s making jerky.
You’ve earned that bigger booty, celebrate!

4 rounds for time:
15 Power Snatches, 95 lbs
Row 250 meter
Post times to comments.

Today’s Lee’s last day at the box – best of luck to you back in NC Lee, stop back anytime and THANKS!

PCF Seminar Series features the Beast Skills Gymnastics Seminar! Come learn a variety of beginner and advanced gymnastic skills!

Register Now: beginner and advanced seminars!

Hang power clean and jerk
1-1-1-1-1-1-1
Post loads to comments.

7 rounds of:
15 seconds Deadlifts, 225/155 lbs
45 seconds Rest
15 seconds Box Jumps, 24 in
45 seconds Rest
Post total number of reps to comments.

Another Foundations Graduation down, another eight athletes brought into the fold. Foundations Classes are forming now, click here to register.