Friday December 15, 2017

Warm Up 71 (No Measure)

400m Run
20 Banded Good Morning
15 Sit Ups
15 PVC Pass Through
15 PVC Overhead Squat
10 Inch Worms
10 Pull Ups/Rings Rows
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)

Power Snatch (EMOM 10×4)

Metcon (4 Rounds for reps)

3 min of:
3 Front Squats (155/110)
6 Push Ups
18 Double Unders
1 min rest
Scale 1:
12 DU

Scale 2:
30 Single 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