PCF needs some help making some Plyo Boxes. Take a look at the link and let us know if you can help. Just email Brian if you have the carpentry skills and some time (which we’d obviously pay you for).

4th of July Weekend Schedule remains the same as our normal weekend schedule.

For Time:
Run 1 mile
Rest the time it took to run 1 Mile
Run 800 meters
Rest the time it took to run 800 meters.
Run 400 meters
Rest the time it took to run 400 meters.
Run 1 lap.
Post total time to comments.

Happy Birthday Den Mother (Drea)!!!!!

Back Squat
5-5-5-5-5
-Rest-
8 Rounds
Tabata Situps
Post load and total reps to comments.

Compare to June 17th for Tabata Situps and June 22nd for Back Squat.

5 Rounds for time:
75 Double Unders
Run 400 meters

Learn Me Some Double Unders

5 Rounds for time:

12 DB (Squat) Clean and Jerk
6 DB (Muscle) Snatches
Run 1 Lap

A Variable Number of Rounds Depending On Load:

7 Deadlifts
1 Lap with MedBall
15 Pullups
Rest 1 minute between rounds

Notes and such in comments.

Kick the Ibuprofen habit