Thursday, Oct 27

Hey everyone, Jacob here, thought I would take a break from quotes to express some gratitude today. I’m looking through our member surveys ( thank you to everyone who has done those so far ) and I just wanted to share how happy I am to be here with each of you everyday. I have the greatest job in the world and it’s because of y’all. We really have a special place here, with some amazing people. Much love, see you tomorrow.

Gym Happenings

Survey time! We are going through some changes here at PF and we need your help in determining our direction! If you don’t mind, please take just a couple minutes and fill out our brief survey. This will help us to deliver the best, most accurate product to fit your needs, we love our community and we can’t wait to hear from you!

Just click the link below!

https://forms.gle/PywPwWwznyskmNVT6

Strength

3 Tempo Front Squats, pick load @31X1

 Every 2 mins for 16 mins.

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

WOD

For time:

800 m Run

30 Kettlebell Front Squats, pick load

30 Burpees

REBUILD

3 RFQ

5 Strict Pull-Ups (Wtd if Possible) - Ring Row Sub @2111

10 Alternating Gorilla Rows @2111

20 Banded Tricep Push Downs @11X1