**ATTENTION**

The 2015 Open is in the books! A huge congrats to all Athletes and a huge thanks to all Judges. Our community never ceases to amaze me! Well done and thank you all!

We will be Volunteering at the Flying W. Ranch on April 4th and 18th helping build Log Erosion Barriers.  We need as much help as possible and all are welcome. There is more information and a sign up sheet at the front desk.

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

04/01/15

picstitch-15WOD:
For Time
Row x 500m
Airdyne x 1mile
Run x 800m

FLEXIBILITY:
Lower:
Toe Point x 2min
Side Split x 2min Each Side

Upper:
Kipping Swing x 15
T-Spine MWOD x 2min
Kipping Swing x 15
Bridge Up x 2min

03/31/15

IMG_4595WOD:
For Time
10-8-6-4-2 of:
Front Squat
**10m Handstand Walk after each round.

SKILL:

Candlestick Roll to Pistol x 50

LIFT:

Power snatch – 65% x 3 x 5
Push Press – 70% x 5 x 3

IMG_4312

03/30/15

IMG_4294WOD:
For Time
3 Rounds of:
Hang Power Clean x 10
Run x 200m
Toes to Bar x 15
Run x 200m

SKILL:
Strict L-Pullup 5 x 5
Double KB Press 5 x 5

LIFT:
Snatch – 70% x 3 x 5
Back squat – 65% x 5 x 5

03/29/15

pose-stance-fullWOD:
For Total Time:
Run x 800m
400m
200m
100m
**Rest 1:1 Between each interval.

03/28/15

crossfit-communityWOD:
15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

03/27/15

tumblr_nikxvvmAoT1u2vubqo1_1280WOD:
For Time
10-1 Plate Ground to Overhead
**Overhead Lunge with a Plate x 10m Before each round.

SKILL:
4 Rounds of:
Hollow Hold x 10sec
Superman Hold x 10sec
Floor Kip x 10
Kip on the Bar x 10
Hips to Bar x 10
Kipping Pullup x 10

LIFT:

Shoulder Press De-Load
40% x 5, 50% x 5, 60% x 5

03/26/15

Life-and-Fitness-Inspiring-Quotes-15WOD: For Time Row x 2000m

SKILL: Accumulate a 3min L-Sit **Perform 10 Superman Rocks each time you drop.

3-26

LIFT: Deadlift De-Load 40% x 5, 50% x 5, 60% x 5

03/25/15

picstitch-14WOD:
For Total Time
5 Rounds of:
Lateral Burpee Ladder x 5
Stone Carry x 20m
Double Under x 50
Stone Carry x 20m
Lateral Burpee Ladder x 5

FLEXIBILITY:
Lower:
Work each split x 2min
Middle Split, Both Side Splits, Pancake Split

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

IMG_1968

03/24/15

Life-and-Fitness-Inspiring-Quotes-35WOD:
For Time
6 Rounds of:
Toes to Bar x 10
Power Snatch x 5

SKILL:

Bottoms Up KB Press x 30 Each Arm

LIFT:
Bench De-Load
40% x 5, 50% x 5, 60% x 5

IMG_7057

03/23/15

2d391fa28ab9baf81ad815f812f8879cWOD:
For Time:
Row x 25Cals
Box Jump Over x 25
Row x 25Cals
Thruster x 25
Row x 25Cals
Burpee x 25
Row x 25Cals

SKILL:

L-Pullup x 30

LIFT:
Back Squat
40% x 5, 50% x 5, 60% x 5

3-23