16536 SE 362nd Dr.
Sandy, OR 97055
(503) 327-3302
hello@crossfitpfb.com

Family & Community
"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman
All skill levels welcomed, encouraged, cheered for, and nurtured.
Coaches committed to you; sweating, smiling, and working hard alongside you.
Strength is beauty
Beauty is in the execution
Kids are part of the PFB family, too!
Rain or shine...
...push your limits every day.
YOU are possible!

What is CrossFit?

Join Us

Fund_Course

WOD, May 26th

Warm-Up
(10 MIN):
200m Row, 30 DU, Singles, or Jacks
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
20 Russian Kicks
10 Bear Hugs
10 Lateral Lunges
10 Banded Pull Aparts
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 – Right / 5 – Left)
5 Russian Baby Makers
5 Light DB or EB Strict Press
5 Squats
Strength Work
(20 MIN):
Back Squats
3 sets x 5 reps @ a moderate weight
*8 Split Squats (4 – Right / 4 – Left) after each set

Goblet Squats
3 sets x 5 Tempo Reps (5 Seconds Down, 3 Sec Hold, 1 Sec Drive Up)
*8 Split Squats (4 – Right / 4 – Left) after each set

***Athletes will do at least two warm-ups sets and then do 3 x 5 back squats at a moderate weight
***After each set, athletes will do 8 Split Squats. Athletes can do body weight or hold DB

WOD
200525
For Time:
21-15-9
Cal Row
Sit-ups
Wall Balls, #20/14
***After each round complete 30 DU
(15 MIN TIME CAP)
WOD DETAILS
*Athletes will complete WOD for time
*Athletes can make necessary modifications

Movement Variations:
*Cal Row:
~Cal Bike or Burpees
*Sit-ups:
~30 sec plank, 20 Sec Plank, 10 Sec Plank
*Wall Balls
~Light Thrusters (Single DB held with both hands or Empty Barbell or Med-ball)
*DU
~60 Singles, 30 Line Hops, or 30 Jumping Jacks