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

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

Challenge Yourself-

Push your limits everyday!
"Forging Elite Fitness"
Unleash your inner athlete!

What is CrossFit?

Join Us

Fund_Course

WOD, Dec 14th

WARM-UP
(10 MIN):
10 Cal Row or Bike
Walking Lunges
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 HR Push-ups
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 Med Ball Deadlifts
5 Med Ball Power Cleans

WOD PREP
(10 MIN):
Set up for WOD and warm up movements
*Movements should be warmed up with a lighter weight

WOD
191213B
PARTNER WOD:
For Time:
6 RDS of “The Chief”:
3 Power Cleans, #155/105
6 Push-ups
9 Squats
Then: 80 Cal Row or Bike
6 RDS of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats
Then: 80 Cal Row or Bike
6 RDS of “DT”:
12 Deadlifts, #155/105
9 Hang Power Cleans, #155/105
6 Push Jerks, #155/105
Then: 80 Cal Row or Bike
(40 MIN TIME CAP)

WP2Social Auto Publish Powered By : XYZScripts.com