Be sure to check back tomorrow to hear the “Big News”!  Until then… PR FITNESS OPEN HOUSE! Friday December 10th: 4pm – 7pm Saturday December 11:  12:00pm – 3:00pm Tour the facility Sample a Workout Have a free fitness test Meet the PR Fitness Coaches and our Athletes who will be on hand to answer your questions Register to win a drawing for a MONTH of UNLIMITED classes Join during […]

Something BIG is coming to PR Fitness at the beginning of the year.  Announcement and details coming December 1st! So, where did the FREE daily workouts go that have been posted on our site for over a year?  Well, they are still here, you just can’t see them, that is, unless you are a paying member of PR Fitness.  All kidding aside, as of last week, we now have a […]

k This evenings workout will include intervals of :60, :40, and :20 of work with equal rest. The movements will include (but not limited to): Dumbbell Clean and Push Press – 35#/20# Kettlebell Swing – 50#/35# Burpee Box Jump – 24″/20″ If we have a big enough turn out, tonight’s workout will also be a team evolution.

7 rounds: Deadlift X 5 – increase weight until it is very heavy yet manageable. Bottom of Squat Hold (thighs parallel to the ground) X 1:00 Run X 100 meters Rest 90 seconds Rest, then do 3 rounds of: Handstand Hold X 1:00 Forearm Plank Complex, :30 of each – center, side, side Y’s, T’s, and L’s X 5 rounds

Our first annual “Black Friday” workout was great.  Thanks to all who joined us.  Hope everyone had a great Thanksgiving.  Enjoy the rest of your weekend and be ready to get busy on Monday – the Holiday is over! Congrats to Sherri D and all those who ran in Thursday’s Drumstick Dash – a great run for a great cause.  Well done. Check out the video clip from the Black […]

“Black Friday” – Work Capacity session. Don’t worry about “what” we are doing. Just show up, ready to work hard for a solid hour. Trust me, it will be worth it!

“Hey, why aren’t there FREE workouts posted here anymore?”  Check back tomorrow to find out… Enjoy your Thanksgiving celebration, gang.  Remember, it’s a day to give “thanks”, not a day to mow through pumpkin pie, and a turkey dinner until you are comatose on the sofa.  Here are a few helpful things to consider for tomorrow: Workout first thing in the morning, or at the very least, fit something in […]

Last night was one of our biggest classes in the new space – yet even with a big class, it was far from a full house or too crowded!  Special “welcome” to Sherri’s friends Debbie and Michelle!  Thanks for joining us and we look forward to seeing you in our “Foundations” class soon.

Power Snatch 5 X 3. Max loads possible on each set. Rest 5:00, then… Every minute, on the minute for 15 minutes complete: Deadlift X 3 – 185#/125# Kettlebell Swing X 10 – 50#/35#

PR Fitness shirt sighting – Below is a shot of Level II CrossFit Coach George Dobbins, owner of CrossFit Dover. Thanks for rocking the shirt, George. And thanks for letting me train with you last week.  George has a great gym and a great crew of athletes.  Be sure to hit up CF Dover if you are ever in the area. Have a picture in your PR Fitness shirt?  Email […]