Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Deadlift
2 x 10 Pull-ups. Attempt most challenging version.
71515
40-30-20-10-5
Wallball 20/14
AbMat Situps
18 Minute Time cap
We hope you are ready for some fun in the sun and water this Saturday. It is finally time for our 1st Annual Beach WOD and Picnic. The weather looks to be perfect this upcoming weekend.
The gym will be closed of course, but you can get your workout with us at the beach! We are meeting at Perdido Key Public Beach Access #2 at 8:00 am. The workout will start at 8:30 am and picnic around 11:00. Bring your family and friends and spend the day with PBCF. More details at the gym. See you this Saturday!
We will be closed this Saturday 6/13/15 so we can support our athletes that are competing at the TuF Games, downtown Pensacola. Our individual athletes will be competing on Saturday and our team will be competing on Sunday. If you have time come support your fellow PBCF athletes this weekend. Check out the TuF Games on Facebook to find out more information or talk to Randy or Jenson.
We apologize for any inconvenience with scheduling.
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Burpee box jump
2 x 10 Pull-ups
5 Min AMRAP
5 Deadlifts 275/185lbs
10 Burpee Box Jumps 24/20”