16536 SE 362nd Dr.
Sandy, OR 97055
410-978-8505
paleofitbox@crossfitpfb.com

CrossFit -

"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman
"Forging Elite Fitness"
Join our family of athletes and friends!

Challenge Yourself-

Push your limits everyday!

Results -

They speak for themselves. Get in the best shape of your life!

Intensity -

Unleash your inner athlete!

What is CrossFit?

1st Fundamentals Week Free

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WOD, 19 Dec

WARM-UP
400 meter Run, Dynamic Stretches & PVC Work

STRENGTH/OLYMPIC WORK
Back Squat
2set x 3rep @75%
2set x 3rep @80%
2set x 1rep @80%
OR
Split Jerk 1RM
5-3-3-2-2-1-1-1
(Find new 1RM)

WOD
20141219
4 Rnds for time of:
20 Wall Ball, #20/24, 10’/9′
6 Pwr Clean & Jerk, #155/105
200 meter Run

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