All Posts By

321Go

Daily WOD

Weekend WOD

WOD Bench Press 5-5-5-5-5 Post: 3 x 20 GHD sit up *You need a green light from Eric to do these otherwise there will be a scaling option* Comments: Do you think you need to scale ghd sit ups... I still do
321Go
January 13, 2012
Daily WOD

1.13.12 WOD

Who do you think is tougher, this guy, or Eric O? WOD AMRAP 8 min 1 Thruster (95/65), 1 Swing (53/35) 2 Thrusters, 2 Swings 3 Thrusters, 3 Swings -keep climbing up the ladder till the 8 min is up!- Comments:  What is the best comedy television show of all time?
321Go
January 12, 2012
Daily WOD

1.12.12 WOD

Remember when... this is the day after the 2008 CrossFit Games. Cobi, Sarah, and Shahan competed at the Games that year... lucky ducks to be a part of it! WOD 5 Rounds 5 Power Cleans (225/155) 10 Burpees Comments:  Did you think the power clean weight was a typo?.... it's not
321Go
January 11, 2012
Daily WOD

1.11.12 WOD

One step at a time on the muscle up T-SHIRT ORDERS:  If you would like to get one of the new tees we have coming in make sure you click on the link to the right of the post.  We need ALL orders in by SUNDAY NIGHT so that we know how many to order. HUGE THANKS to all those that helped out with the flooring tonight!  Would have been impossible without you! WOD 30 Muscle-Ups -we will have scaling options for those of you that don't have them, don't skip out! Post: - 50 Band Good Mornings -30 Cal on the Airdyne -30 Strict Toes to Bar Comments:  What is your favorite CrossFit PC Tee of all time?
321Go
January 10, 2012
Daily WOD

1.10.12 WOD

Greg and Steve swapping out the high box jump! REMINDER:  NO afternoon class!  Come help out with the flooring and tearing up the carpet if you get a chance.  We will be starting at 3 pm. WOD 5 Rounds 20 Swings Walking Lunge  50 ft. 20 Push ups Bear Crawl 50 ft. Comments:  Motorcycles- crotch rocket, or cruiser?
321Go
January 9, 2012
Daily WOD

1.9.12 WOD

Don't be jealous of my Sunday evenings. WOD 4 Rounds Team of 3 1st person rows 250 m 2nd does as many squat cleans as possible in the time it takes #1 to row 3rd person gasps for air and rests **We are placing an order for tees!  There is a graphic on the side of the blog or CLICK on this link http://crossfitpc.com/tshirt-order-form/ and place your order!  If you are ordering from afar please include your mailing address!  Thanks!** Comments: Board games or cards?
321Go
January 8, 2012
Daily WOD

1.7.12 WOD

Do you take your shirt off at restaurants? For those interested in helping with the floor on Tuesday, we will begin at 3:00 and continue until it's all done!! WOD Last Years First Sectional Open WOD AMRAP 10 Minutes 30 Double Unders 15 Power Snatch (75/55) Comments: Are you a mini-van fan?
321Go
January 6, 2012
Daily WOD

1.6.11 WOD

New CFPC tees: If you are interested in getting your hands on the new CFPC tee please email Sarah at sspealler@gmail.com with quantity and sizes! We are selling them for $25. CFPC members will be charged via their card on file ahead of time (If that doesn't work we will take other payment options.) If you follow our blog post from afar, don't fret, we ship! Cost for shipping depends on postage and where it's headed. Sarah will contact everyone once the order of tees is in. SCHEDULE CHANGE: I'm sure you have noticed the floor in the gym getting a messed up. This coming Tuesday, 1/10, we will not be having the afternoon classes and will be working on the flooring....any help would be appreciated in making the adjustments!! Sorry for the inconvenience There will be No Class on Wednesday, January 25 and Thursday, January 26 due to a Crossfit  Staff Seminar. We will give you a reminder when the date is closer WOD 100 Back Squats (115/75) 4 Burpees on The Minute Comments: Wanna help on Tuesday?
321Go
January 5, 2012
Daily WOD

1.5.11 WOD

Dr. Dave walks on his hands better than some of us walk on our feet!! 3 Rounds of: Run 400 meters 20 Box Jumps (30"/26) 15 Push Jerks (135/95) Comments: Who has the advantage in Crossfit: A short person or a tall person?
321Go
January 4, 2012
Daily WOD

1.4.11 WOD

Here is a picture of a few different variations of the Squat. Work to keep your chest tall and the elbows high on todays WOD to help maximize performance WOD Front Squat 4-4-4-4-4 Afterwards: 2 Sets of 20 Hip Extensions or 2 sets of 10 Glute Ham Raises 2 Minute Plank Hold Comments: What Squat to you prefer: Front, Back, or Overhead?      
321Go
January 3, 2012