YOUR PCF Family is so proud of you all!  Thanks for sharing on FB your pictures too! You set a GOAL and you DID it!  That is A HUGE Accomplishment and WE are so proud of our Athletes who did the San Antonio 1/2 Marathon this weekend: Corrina Simmons April Clark Bradshaw Johnny Garza Franchelle Craft Taylor Robinette@Alanna Glapion@Miguel Adame.   Way to ROCK IT!!!!!!!!!!!!

Have you set another GOAL?  What is next on your fitness journey?  Journal it now, once it is written it EXISTS!

Today was shoulder press as a strength.  I am going to share the link to an article from Crossfit Journal describing and comparing the progression of shoulder press, push press, and push jerk.  These key moves are important lifts for helping to develop upper body strength.  http://www.crossfit.com/journal/library/PushpressJan03.pdf.

WOD – apparently this WOD evolved through the day :-)!
AMRAP 10 minutes
15 thrusters (95/65)
15 bar facing burpees

WOD for November 14, 2011