02/27/2017

Announcements

5 WEEKS of CHANGE!
For the next 5 weeks, during the CrossFit Open, we have a big scheduling change!
– CANCELLATION of 6:45pm Class on Thursday Nights.
– An ADDITION of 6:45pm on Friday Nights.
Join us Thursday Nights at 7pm as we watch the Open workout announcements live at PDCF! Feel free to come up, bring food, and hang out as we watch the announcement together.
Join us Friday Nights at 5:45pm or 6:45pm to watch, help judge or participate in the open workout of the week. (All other Friday classes will be doing the open workouts too).
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Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (4 x 10 )

Start at 55% of 1 Rep Max and increase weight if able.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

25′ Walking Dumbbell Lunges (50/35)

10 Handstand Push-ups

10 Pull-ups
25′ is the full length of the pull-up rig – 1st red pole to last red pole.