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, Jan 25th

Warm-Up
(10 MIN):
10 Cal Row or Bike
Walking Lunges
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Cal Row or Bike
10 Deep Squats (Holding onto the rack)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 PVC Muscle Snatch
5 PVC Low Hang Snatch
5 PVC OHS
WOD PREP
(12 MIN):
Set up for WOD and warm up movements
*Movements should be warmed up with a lighter weight
WOD
200125
For Time, Teams of 3:
In 15 Mins Complete:
200 Cal Row AND
6 Rds of:
30ft D-Ball Push, #150/100
6 D-Ball Clean + Carries
30ft D-Ball Pull
**In the remaining time, AMRAP of:
D-Ball Ground Over Shoulder

6 MIN REST (Set up barbell)

15 MIN AMRAP:
20 Snatches, #115/80
20 Bar Facing Burpees
20 Goblet Squats, #50/35
20 HSPU
**One athletes must be running a 200m or rowing a 250m at all times
(Score = Total Rd + Reps + D-ball Reps)

WOD DETAILS
*First 15 MIN AMRAP, athletes will each complete two rounds of the D-Ball. During this time athletes will complete the 200 cal row or bike. The AMRAP cannot start until both parts are complete.
*Athletes will rest 6 minutes, and then complete the 15 minute AMRAP
*One athletes must be running a 200m or rowing a 250m at all times.
*Snatch can be power or full squat
WOD VARIATIONS:
*Weight Perspective: 72% of 1RM Snatch
RX+:
*Goblet Squats: #70/50
Scaled:
*Snatch: You should be able to do at least 5 unbroken reps for snatches
*HSPU: Off the box or DB Strict Press
Baby Bumpers:
*Burpees = 1 Cal on Bike = 1 Burpee
*HSPU = DB Strict Press