Newtrition Challenge winners!
Wednesday, December 21, 2011 Mobility: Hip Mobility with Band, 2 minutes each leg Warmup: 5-4-3-2-1 reps for quality of: 1 Arm Kettlebell swings, right arm Pistols, right leg 1 Arm
Truth teller.
Tuesday, December 20, 2011 Warm-up: 4x: 1 minute jump rope, singles 30 second handstand hold DROM, include 1 minute on each side of banded shoulder distraction (video) 20 Hollow rocks
Good Times!
Monday, December 19, 2011 2 Rounds for Quality: Jog 100 meters Jog 100 meters backwards 5 Rope pull to stand from lying on your back 5 Cartwheels 10 Jumping Jacks
WOD Gear – Team Series
Registration is now closed, but we have one team competing! Come cheer them on! DECEMBER 18TH, 2011 OCCIDENTAL COLLEGE – JACK KEMP STADIUM 1600 Campus Road Los Angeles, CA 90041
One of those days….
Sunday, December 18, 2011 Warm-up: 1-2 rounds of the “Classic Warm-up” Rack Mobility 2 minutes Overhead Mobility drill 2 minutes Workout: Seven rounds for time of:205 pound Clean, 3 reps4
Once more, with feeling
Saturday, December 17, 2011 Row 250 metersDROMRow 250 metersShoulder Prep10 Wall Squats, slowPractice and load up on Bench Press. Rest as needed Resting 60 seconds between sets:Bench Press 2-2-2-2-2-2-2-2-2-2 Rest
Health Lift and Videos!
Friday, December 16, 2011 Spend 5 minutes on the Mobility Drills below Warm up3 rounds for Quality of:6 Deadlifts, increase the weight each roundRun in Place for 30 Seconds, practice
PCF Holiday Party!
Thursday, December 15 from 7:00 PM to 10:00 PM Come celebrate the Holiday Season with your fellow PCFers! We have reserved Main on Main St in Santa Monica starting at
Old tricks for an old dog
Thursday, December 15, 2011 Due to the PCF Holiday Party, there will be no Evening Classes tonight, only open gym from 4:30-6pm! DROM10 Wall Squats (slow)Shoulder Prep10 Hip Extenstions2 minute
Getting there…
Wednesday, December 14, 2011 Don’t forget to re-test your Newtrition Challenge Workouts by this Weekend! Warm up:4-3-2-1 reps for Quality of:Power Clean, increase load each round20′ Bear Crawls Set up
