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

HOME WOD, March 30th

Warm-Up
Warm-Up/Stretching:

Back Warm-Up
– Prone Cobra Press-Ups: 20 Reps + 30 Second Hold
youtube.com/watch?v=zyIeHEsX3bw
– Supine Laying Leg Cross-Overs: 10 Alternating Reps
youtube.com/watch?v=TtTkNuscb5U
– 3-Position Lunge
youtube.com/watch?v=f-z_8Jd0SUI

Pre-Hab: 3 Rounds of…
-Banded Walk (around knee) 50 feet forwards, 50 feet backwards
youtube.com/watch?v=TM9mDFY9a60
-20 Banded Pull-Throughs (between legs like a KB Swing)
youtube.com/watch?v=Lu3s1ZeHCaI
Squat Therapy: 3 x 7 Tempo Reps, 5 Seconds Up and Down
instagram.com/p/BbxsLnqBtko

Focus on…
-Knees Out
-Chest Up
-Weight Balanced in Foot

Strength Work
5×10 Weighted Step-Up (Alternate legs each time)

10 each side Glute Bridges

30 Frog Pumps
https://www.youtube.com/watch?v=mTvsEr1YVTE

WOD
200329
6 RDS FOR TIME:
15 KB Swings/DB Snatch/Plate to Overhead
8 Burpees
15 Goblet Squats
8 Burpees

*Use a weight that you can go unbroken for KB Swings/Goblet Squats

Extra
Cool Down/Stretching/Core

3 rounds of:
30 Seconds of Plank Pull Throughs

30 Seconds of weighted sit ups

30 seconds of Plank Ups
https://www.youtube.com/watch?v=LICrkuVmD4M