September 18

09192016 WOD & week at PECF


First off – congratulations to our athletes who gutted it out this past weekend and represented PECF and the sport of CrossFit at the I35 Hero Challenge.  Jess Dold, Kaisha Weldy, Ryan Weldy and Tucker Lienhop teamed up, as did Tino Robbins, Bailey Robbins, Jimmie Rucker and Teresa Winders ‘Momma T’.  They are truly impressive athletes with a lot of future promise.  What’s more commendable than their skills as crossfitters is their contribution to our community.  All of them lead by example and they all encourage the people around them to be better and that is what is special about our place.  It is not about being first, it is about being better than you were yesterday and helping those around you do the same.

Great job and we look forward to all the gains ahead!

*oh did I mention they got 1st place?   Ask them what their team name was.


This week we are advancing the volume to 3 reps at 90{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}.  No fear, week 4 will be a de-load week.  Also – Jerks are going to be on Tuesday and Cleans will be on Wednesday this week.


Back Squat 5×3@90{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391} every 2 minutes

2minutes on 1 minute off x 4

50 Doubles / 100 singles *both count as Rx Scale is 30/60

10 Ring rows. *do a complete rep. Squeeze scapula. maintain solid core. Can scale up or down as needed. place heels on box for more challenge.

20 pushups

**Monday Bonus** 1 mile run



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