5 Rounds
10 Bench Press (165/105)
20 Sit-ups
30 Squats
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Run 1 Mile
5 Deadlift (315/215)
10 Ring Dips
15 KB Swings (1.5/1)
Run 800m
5 Deadlift (315/215)
10 Ring Dips
15 KB Swings (1.5/1)
Run 400m
5 Deadlift (315/215)
10 Ring Dips
15 KB Swings (1.5/1)
Run 800m
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The owners and staff at PCF would like to wish Curtis a fond farewell. Curtis will be leaving PCF as an owner and coach. We all wish him the best. Curtis will continue to coach through March, and then we will be altering the day time schedule starting in April, stand by for more information.

For those that are interested in competing for the Crossfit Games Affiliate Cup, please read the following PCF Affiliate Cup Team Policy. If you have questions, email Brian and Aaron.

4 Rounds
5 Power Snatch (135/95)
10 C2B Pull-ups
40 Double Unders or 20 Box Jumps (20)
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Deadlift
3-3-3-3-3

8 Rounds of Tabata
Push-ups
Squats
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Jerk
1-1-1-1-1-1-1

3 Rounds
21 Burpees
21 KB Swings (1.5/1)
12 Pull-ups
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