**ATTENTION**

Southwest Competition Series first competition (2male, 2 Female) is right around the corner and its at our gym! Get your team aligned and ready for Battle in “Drawn and Quartered”. Event is May 2nd and spots will fill up fast!!

Go to http://www.swcomps.com to sign up

Olympic Lifting Classes are Mondays and Tuesdays at 6pm and Wednesday mornings at 8:30am For $10.00

PFCF is now offering Competition Programming for $25.00, if you are interested, please e-mail Chris at pthoppe@gmail.com

OGAR STRONG

Interested in trying CrossFit or know someone who is? Please call or e-mail to set up your first workout! The first 3 workouts are FREE! 719-635-5438 or progressivefitnesscos@yahoo.com

04/25/15

smallU.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

TEAM WOD
“SMALL”
For Time
3 Rounds of:
Row x 1000m
Burpee x 50
Box Jump x 50
Run x 800m

04/24/15

rawWOD:
For Time:
Row x 20 Calories
Burpee to a Plate x 30
Plate GTO x 40
Toes to Bar x 50
Lunge with a Plate Overhead x 60m
Double Under x 70

SKILL:

PVC Shoot Through x 50

LIFT:

Power Clean – heavy single
Overhead Squat – heavy single

04/23/15

IMG_2037WOD: For Max Weight Thruster x 1

SKILL: 5 Rounds of: Banded Monster Walks x 10 Front Back Side to Side. **For Quality, Rest as needed. LIFT: Clean – 80% x 1 x 2, 85% x 1 x 3 Front Squat – 85% x 2 x 2, 90% x 1 x 2

4-23

04/22/15

IMG_2022WOD:
For Reps
Tabata:
Pullup
Russian KB Swing
Double Under
Overhead Squat

FLEXIBILITY:
Lower
Situp to Pike x 20
Super Couch MWOD x 2min Each Side
Side Split x 3min Each Leg

Upper
4 Rounds
Hold the bottom of a dip x 20sec
PVC Pullthrough x 10
Hold Bridge Up x 20sec

Yoga Recovery
Gate Pose x 1min Each Side
Prayer Twist x 30sec Each Side

IMG_3683

04/21/15

hcbcmwjNvR0-ZnTi9t6EW20RWp5UK_mFoLFP7s-NKIVdL2ZlrL7ufkNccRh4NVTovrhWgakgR-B0uGbEptpf92AxJCy2GNWoFJXjo7ir5bSxW25lc5GroTmgEpVyB6mlSRZZo2apAFhNI1vuOerhW7ApOwhO_0wdS84J-1ZPWWeHS_i6EOwTp21B0ik6p5uDP45jbCujgs6RgBlUcslzJWc7TNuxCJBWOD:
For Time:
Airdyne x 2 Miles
HSPU x 30
Row x 1000m

SKILL:

6 Rounds:
Hollow Hold x 10sec
Superman Hold x 10sec
Kipping Swing x 10
Straight Arm Band Pulldown x 10
Hips to Bar x 10

LIFT:
Power Snatch – heavy single
Push Press – heavy single

04/20/15

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04/20/15
WOD
For Time:
Bar Facing Burpee x 10
Back Squat x 20
Sit-up x 30
Bar Facing Burpee x 10
Front Squat x 20
Sit-up x 30
Bar Facing
Bar Facing Burpee x 10
Overhead Squat x 20
Sit-up x 30

IMG_0850

04/19/15

rawWOD:
For Time
Double Under
10-20-30-40-50-40-30-20-10
**Each set must be unbroken. If you are unable to get the set unbroken in 3 attempts you MUST do 10 burpees and move on to the next set.

04/18/15

Jason_LewisS01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

Team WOD
“Jason”
For Time:
Squat x 100
Muscle Up x 5
Squat x 75
Muscle Up x 10
Squat x 50
Muscle Up x 15
Squat x 25
Muscle Up x 20

4-18

04/17/15

Motivation-Picture-Quote-Motivation-Jim-RohnWOD:
For Time
3 Rounds of:
Double Under x 60
Wall Ball x 30
Pullup x 15

SKILL:
5 Rounds of:
Band Pulldown x 10
Band Rotation x 10 Each Side
Banded KB Swing x 10

LIFT:
Power Clean – 70% x 2 x 2, 75% x 1 x 3
Overhead Squat – heavy single

4-17

04/16/15

FullSizeRender-19WOD:
For Time
21-15-9 of:
Deadlift
Toes to Bar

SKILL:

Candlestick Roll to Burpee x 30
**Use a towel for blocking movement.

LIFT:
Clean – 80% x 2 x 2, 80% x 1 x 3
Front Squat – 85% x 2 x 4

4-16