Blog

How To Stay Injury Free In CrossFit

While it is true that no sport is injury free; with proper training we can not only reduce the risk of injury, we can make our bodies more resistant to injury. CrossFit should be as safe if not safer than any fitness program. I’m going to highlight the key elements that will make you more

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Member Spotlight – Captain John Sedlock, U.S. Navy

If you’ve been a member of PECF for over a few weeks, you probably know who he is.  John Sedlock has been a member since the inception of PECF and a huge part of the community.  He’s the genuine type you want to be around, always supportive and cheering people on.  John is a father,

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Great Trainer, Wonderful friend, Amazing Person – The ‘Momma T’

It is unlikely you forget Teresa Winders after meeting her.  Simply put, she brings it!  But what is really cool about her, is she won’t forget you.  Making people feel welcome and like they matter comes from the heart and that is why people love her.  Her extroverted high-octane personality is perfectly suited for coaching.

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You Don’t Know Brad

Under that charming smile and energetic personality, there could be something crazy!  Maybe. To find out we sat down to investigate. From torching the soccer fields with Beckham like skills for 20+ years to crushing WODs like Fran – Coach Brad knows a thing or two about what it takes to live a healthy life.  He

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Member Spotlight Shayne Henderson!

We are very proud of our members.  Here is Shayne Henderson, one of our amazing members.  She trains with the early morning crew at 0530!  It has been a joy to see her progress over the past year and half and we look forward to seeing more!  Thank you Shayne for taking the time to talk with

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You Need To Know The Difference Between Game Day and Training Day!

Game Day vs. Training Day What’s the difference? Game day is when you put yourself to the test.  You find out what you’re made of by performing at your absolute highest level of output.  This could be sport related.  Relative to CF, Game Day could be a benchmark workout or maxout day.  If you are

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PECF Member Spotlight Brian Briggs

Hear from Brian Briggs, one of PECF’s OG’s, on what he has to share about his fitness journey, what motivates him, and the sage advice he has for all of us wanting to achieve more in 2018.   What made you decide to try out PECF? I had a major health issue that was a big

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BEGINNING A NEW AND TERRIFYING FITNESS JOURNEY

If you have been doing crossfit for a while, you may have forgotten what your first experience felt like.  For most people, it was intimidating and difficult to get started.  Hear from one of our very own, Mike Young about his experience with crossfit and what his time at PECF has done for him.  It

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Save the joints and Burn more calories

Of all the things we do in our program, rowing may come with the most value to your overall fitness. “Ugh! I hate rowing” Maybe you share this sentiment, but if you knew what it does for your fitness, your feelings may lighten up. So why is rowing such a common piece of our strength

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Fastest Way To Achieve Your Goals

Do you have a coach? If not, you are likely limiting your success.  Thats because good coaching brings out the best in you by teaching efficiency, identifying faults you cannot see, and building a structure of support and accountability.  Coaching can empower you to conquer levels of performance that perhaps were not possible on your

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Workout Of the Week 102917

The workout of the week (WOW) is a weekly bonus WOD in addition to class programming.   They are great challenges of endurance. Doing these WODs will greatly improve performance during class workouts. Do this workout 1st chance you get this week and post scores to the Member’s Corner. 10/29/17 16 round tabata (:20 work and :10 rest) Rounds

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Workout Of the Week 101517

The workout of the week (WOW) is a weekly bonus WOD.   They are great challenges of endurance. Doing these WODs will greatly improve performance during class workouts. Do this workout 1st chance you get this week and post scores to the Member’s Corner! 10/15/17 3 rounds for time.  rest 1 minute between rounds 80 meter sled push 45/25

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October News Letter

Happy Halloween!  Fall is in full swing, the Chiefs are doing awesome, the weather feels great – life is good!  Here’s what’s happening at PECF. BINGO Make sure to get your bingo sheet located in a black binder on the whiteboard!  There are simple tasks to complete and prizes for bingos and blackouts.  Get a

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Increase Performance Instantly!

 Clay Henderson, CSCS Coach       Before the sun rises or after a long day, you drag yourself to the gym no matter your mood – excited or grumpy.  You have this discipline because fitness is a priority and missing a workout (aside from rest days) always hurts more than suffering through a doozy

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SEPTEMBER NEWSLETTER

It is a scientific fact; Fall is the best of the 4 seasons!  Reasons: Football season Playoff baseball Pumpkins (pumpkin everything!) Halloween Weather is awesome Trees are pretty Thanksgiving Case closed. BRING A FRIEND FREE EVERY SATURDAY THROUGH OCTOBER !  Give the ultimate gift that keeps on giving – fitness.  Find a buddy and bring them to

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