Saturday May 27, 2017

Peninsula CrossFit – CrossFit

Poster Warm Up (No Measure)

-Pick three movements and do 15 reps.
-Vary movements each workout.

Metcon (Time)

50x Deadlift (95/65)
50x Walking lunges
40x Back squat
40x Toes to bar
30x Power clean
30x Burpee box jumps (24/20″)
20x Thrusters
100x Double-unders

Wednesday 6pm CrossFit Class

You read it right….we are happy to announce there will now be a 6PM CROSSFIT class on Wednesday nights! The warm-up for this class will be conducted on the rig side of the gym so the Gymnastics class on the warm-up side is not interrupted.

The 2017 Open is upon us!

The CrossFit Open is a 5-week challenge beginning on February 23. Each Thursday for 5 weeks a workout will be released and we all have until the following Monday to complete it. These workouts are designed for all levels. If you struggle with pull-ups, overhead squats, or if you’re like me and don’t have a muscle up yet, that’s ok! The Open at PCF is a lot of fun! We focus on personal achievements and the CrossFit community. If you haven’t signed up on the chalkboard in the office yet, there’s still time! If you are interested in signing up online, follow the links at and don’t forget to join the Peninsula CrossFit Team!
I look forward to celebrating all of the PRs we are going to see this year! A couple from last year:
Kerrie: Cut 7 minutes off her time on workout 14.5/16.5!
Pieter: Pushed through 2 full rounds of overhead walking lunges!

What is CrossFit

CrossFit Journal: The Performance-Based Lifestyle Resource