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 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.
PBCF will be closed Monday, May 25, 2015
We will spend the time with friends and family remembering those that gave their life so we could live our’s with freedom and security. Please remember all of our military personnel this day and thank all current military and veterans for their service.
Thank you for your service!
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”
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