LIFTS

Push Press 1 x 5 – Use 90%+ of your 1 Rep Max for all 5 work sets. If new look to set a 1 Rep Max.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

“Annie”

50-40-30-20-10
Double Unders
Sit Ups

Fitness

“Annies Twin”

100-80-60-40-20 Singles
50-40-30-20-10 Sit Ups

EVENTS

PCPC BBQ

Best part of the day, the BBQ.

2018 PCPC is on Saturday Dec 15th

“It was a few days before Christmas and all through the gym, sweaty bodies lay everywhere just trying to get a breath in”

An exaggeration I am sure, but with Christmas nearly upon us it is time to pit yourself (and a friend) against the rest of the members. Then once bragging rights have been settled, we can cook some meat and hang out.

This is a partner challenge so pick carefully.  You get to choose who is on your side for this series of 3 challenges. We plan on 3 separate workouts to test your combined fitness.

There will be 3 categories; Men, Women and Mixed. The events will be achievable by all, so sign up HERE and give it a shot.

We will start at 9am and go until we are done (aiming for before noon) then it is BBQ time. It is members (or spouses and friends who CrossFit if you ask nicely) only to compete in the challenge, but all are welcome to support the partners challenge and at the BBQ. Friends, family and well behaved dogs.