**ATTENTION**

A huge congratulations to all that competed and a huge thanks to those who helped out! It was an amazing day and we couldn’t have done it without you. Thank you all!!

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

06/30/15

  WOD:
For Time
4 Rounds of:
Run x 400m
Toes to Bar x 25

SKILL:

5 Rounds of:
False Grip Active Hang x 10sec
False Grip Pullup x 5

LIFT:
Power Clean + Power Jerk – 75%x1+1 x 2, 80%x1+1×3
Overhead Squat – 70%x2, 75%x2, 80%x1, 85%x1

06/29/15

11248951_444505119064825_7683869377605552708_nWOD:
For Time
5 Rounds of:
Deadlift x 5 (185/275)
Burpee x 10

SKILL:
Alternating Reverse Tabata sets of:
Top of Dip Support
Bottom of Dip Support

LIFT:
Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2
Back Squat – 70%x3, 75%x3, 80% x 3

06/28/15

warfrankCaptain Warren A. Frank, 26, of Cincinnati, OH, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.

He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

TEAM WOD
“War Frank”
For Time
3 Rounds of:
Muscle Up x 25
Squat x 100
Weighted Situp x 35

6-28

06/27/15

**CLOSED**

We will be CLOSED this Saturday for the Dragon Slayers Competition at CrossFit 719. We have several athletes competing so come out and show your support!!

06/26/15

motivational-sports-quotes-9WOD: For Time: Double Under x 100 STO x 10 Double Under x 80 STO x 8 Double Under x 60 STO x 6 Double Under x 40 STO x 4 Double Under x 20 STO x 2 (115/185)

SKILL: Reverse Tabata Active Rope Hang LIFT: Power Snatch – 70%x2, 75%x2, 80%x1x2, 85%x1x2 Snatch Push Press + Overhead Squat – 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1×2

6-26

06/25/15

IMG_2329WOD:
For Quality
20-15-10-5 of:
Strict Pullup
Hollow Rock
Superman Rock

FLEXIBILITY:

Tabata Situp to Straddle
Hold Pancake Split x 2min
Hold Middle Split x 2min
Tabata Situp to Pike
Hold Pike Stretch x 2min

06/24/15

crossfit-olympic-lifts-snatchWOD:
For Weight:
Snatch 5,3,2,2,1,1,1

SKILL:

5 Rounds of:
Single Leg Floor Bridge x 10 (each leg)
Lateral Banded Walk x 10 (each side)

LIFT:
Clean & Jerk – 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1×3
Front Squat – 70%x2, 75%x2, 80%x2, 85%x2x3

6-24

06/23/15

inspirational-quotes-from-sportsWOD:
For Reps
AMRAP in 20min:
Row x 60 Cals
Burpee x 50
Wall Ball x 40
Pullup x 30
Run x 200m

SKILL:
Accumulate 2min in the top of a Ring Row.
**Each time you break, perform 20 Double Unders

LIFT:

Power Clean + Power Jerk – 75%x1+1 x 3, 80%x1+1×2
Overhead Squat – 80% x 2 x 2, 85% x 2 x 3

6-23

06/22/15

Isabel-541x450WOD:
“Elizabeth”
For Time
21-15-9 of:
Power Clean (95/135)
Ring Dip

SKILL:
Accumulate 3min in an Active Hang
**Each time you drop, perform a 20sec Handstand Hold facing the wall.

LIFT:
Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3sets
Back Squat – 70%x3, 75%x3, 80% x 3 x 3sets

6-22

06/21/15

11430351_670553253045447_2798092461507308410_nWOD:
For Quality
6 Rounds of:
Strict Toes to Bar x 10
Single Leg Burpee x 5 (each leg)