Wednesday, March 4, 2012 CrossFit 201-Nutrition Discussion, tonight at 8:30! Nutrition is the Foundation wmv/mov! Open Gym will be cancelled. Mobility: 10 Wall Extensions 10 PVC Dislocates Hip Mobility with

People helping people.

Tuesday, April 3, 2012 Mobility:Shoulder prep Warm-up:Basic dot drill, 30 seconds10 “Perfect Burpees”10 Bar taps5 Kipping pull- ups5 Chest to bar pull-ups5 Weighted Pull-ups10 Handstand shoulder taps5 Handstand push-up progressions5

Yay Regionals Potluck Party!

Join us to celebrate the advancement of the PCF team into the CrossFit Games Regionals! This Sunday, from Noon until the sun goes down we will be hanging out at