TIRED, WORNOUT, SORE and Just plain old BEAT UP!  Yes, we have all been there…probably more than once in the past week.  AND guess what?  As long as you keep coming back to PCF and keep pushing yourself you will BE like that, should be sore like that over and over again!

After EACH and EVERY WOD … Take the time to stretch, yawn, roll out and then PLEASE follow “GYM” etiquette and re-stack your weights, re-rack your bar, take down your green band and hang it up, stack your pylo box (one upside down on top of another), put away that abmat, kettlebell and or wall ball.  Our BOX isn’t any different from GLOBAL GYMs in that we should all follow normal gym etiquette.  Our BOX is different from GLOBAL GYMs in a myriad of other ways too numerous to recite here today see http://rehobothcrossfit.com/2010/08/19/globo-gym-vs-crossfit-gym/.

Just please remember to PICKUP after yourself so that the next class can start promptly.  THANKS for being the GREAT members that you are!

Pick Up that WEIGHT do those Deadlifts!



  • 15 Deadlifts (185/135)
  • 15 Toes to Bars