Saturday October 21, 2017

Peninsula CrossFit – CrossFit

Poster Warm Up (No Measure)

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

Warm-up (No Measure)

Teams of 2:
60 Calorie Row
60 Box Jump Overs (24/20)
60 Thrusters (95/65)
60 Chest to Bar Pull-Ups
60 Thrusters (95/65)
60 Box Jump Overs (24/20)
60 Calorie Row
This is for time. There is a bug with Wodify where a metcon can’t be posted at the moment.

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