We will have a revised schedule for Columbus Day this coming Monday 10/12/15. We know some of our athletes have the day off but others still have to put in a day’s work, so we are offering a revised schedule to get everyone a chance to get in a workout.
Morning Classes:
5:00 am, 6:00 am and 8:00 am
Afternoon Classes:
4:30 pm and 5:30 pm
We will run regular hours this Saturday and back to regular schedule Tuesday 10/13/15.
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.
Today’s workout is the same as the Mojo 69 Throwdown coming up this Saturday in honor of the 7 Marines and 4 Louisiana Army National Guard Soldiers who lost their lives in the Blackhawk training accident off of the coast of Navarre Beach. We would love for you to join us at the event at CrossFit SRC, as our gym will be closed this Saturday in order to fully support the families of our American heroes and our NWFL CrossFit community.
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Clean and Jerk
2 x 10 Push-ups
RX
69 Air Squats then complete
4 Rounds for time of…
11 Deadlifts (225/155)
11 Clean & Jerk (135/95)
11 Strict Pull-Ups
400 Meter Run
or choose scaled
Scaled
69 Air Squats then complete
4 Rounds for time of
11 Deadlifts (155/105)
11 Clean & Jerk (95/65)
11 Burpees Over Bar
400 Meter Run
Scale as appropritate