The Time is Now.

Friday, May 17, 2013

Please note: limited schedule at both gyms today due to Regionals!

Mobility/Prehab:

Fire Hydrants- 15 reps each side
Monster Walks- 10 steps both directions
Gristle/Groiners
Wrist Mobility

Strength:

20 minutes to establish a 1RM Front Squat

Conditioning:

“Nancy”

5 Rounds for time of
Run 400 meters
15 Overhead Squats (95/65)
-20 min cap-

Cool Down:

Calf Stretch
Couch Stretch
Good Luck to the PCF Regional Team!!!

It has been a year since the 2012 Southern California CrossFit Games Regional and a lot has changed.  Our team is more athletic and determined than ever.  They will be kicking off the 2013 SoCal Regionals today and they want and deserve our support.  I have watched our team train 5 days a week for the last 6-12 months and I know they are going to do an amazing job representing our box with the best athletes in the area!!  I couldn’t be more proud as a coach and a friend to see them compete.  I look forward to traveling down to Del Mar this weekend and seeing the community rocking out!  The schedule for the team heats are below.

Heat times for teams are:

Friday:
Event 1:  9-10am
Event 2 & 3:  1-2:15pm

Saturday:
Event 4:  8:30-10am
Event 5:  3-3:45pm

Sunday:
Event 6:  8:40-9:40am
Event 7:  12:55-2:10pm