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

Family & Community!
"Forging Elite Fitness"
"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman

Challenge Yourself-

Push your limits everyday!
Unleash your inner athlete!

What is CrossFit?

Get Started

Fund_Course

WOD, 3 Dec

WARM-UP
400 meter Run
Walking Lunges
Russian Kicks
Toe Touches
Bear Crawls
Baby Elephants
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Windmills
10 PVC Pass Throughs

OLYMPIC WORK
Push Press
5set x 3rep @80%

WOD
161023X
Partner WOD
3 Rounds for time of:’
20 Power Snatch, #95/65
30 BOTB
4 100 meter Runs
(Only one person can work at a time and work can be shared any way you like.)

OLY WK2 DAY6
WORKOUT
Back squat – 87% x 2 x 5
Snatch deadlift – 118% x 2 x 3
Push press – 85% x 3 x 5

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