Since most of you do not have lives on Friday nights, as all you can think about is CrossFit. Why don’t we hit this bad ass WOD, then scarf down some pizza in the name of our favorite and last Ninja Turtle, Michelangelo. We can all meet at Toppers Pizza in Thousand Oaks around 7:30pm. Let Coach Mike know if you will be coming. This is also a great way to get to know people that maybe you have not met yet. As PC grows it is important to remain as close as possible. Nothing brings us all closer than pizza!!!!!!!!!!


10 x 250 M. Row

*Rest 1 Min.


5 Min. of Shoulder Mobility

*Feel free to do this during your break between rowing sets.


5 Min. of Muscle Up Work

-Ring Swing

-Ice Cream Makers



5 Min. to Warm Up Clean & Jerk



For Time:

30 Clean & Jerks (135/95) (115/75) (95/65) (75/55)

5 Min. Break

For Time:

30 Muscle Ups or 60 C2B Pull Ups

*May Sub. Muscle Ups for J.M.U. , Bar M.U., or 45Pull Ups for Beg. / Int.

**Record your time for both as well as your total time.


Shoulder Mobility

Recent Posts