Tuesday, Oct 25

“A river cuts through rock, not because of its power, but because of its persistence.”

—James N. Watkins

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

5 rounds for quality of:

10 Dumbbell Z Press, pick load @2111

Rest 1 min

15 Banded Lat Pull Downs @1111 - rotate hands from pronated to supinated as you pull down

Rest 1 min

WOD

Complete as many rounds as possible in 9 mins of:

9 Dumbbell Push Press, pick load

9 Push-ups

18 Mountain Climbers

 REBUILD

3 RFQ

8-10 DB Push Press @21X1

8-10 Tempo Push-Ups @2111

20 Russian Twists