How’s your Mo?

Friday, November 15, 2013


Prone PVC Dislocates
Shoulder Circles w/theraband
Samson Stretch

Warm Up:

2 Rounds of:
-10 Good Mornings with BB
-10 Burpees
-30 Grasshoppers


1a) 4×4 Pendlay Row – DEMO
1b) 4×8 Close Grip Bench Press – DEMO
1c) 4×12 Weighted hip extensions – DEMO

Notes: Each exercise should be completed one after the other. Start with the Row, then bench, then hip extensions for 4 rounds. For all 3 movements, the weight should be as heavy as possible while keeping perfect form. Hand position for the close grip bench press should be about 12 inches. 



Row 1K
50 Thrusters (45lb)
30 Pull ups

Notes:  Yes, this is the same weight for men and women!  Pace the row just right so you can hit those thrusters in big sets or unbroken.

Cool Down:

50 Abmat Sit ups
Wrist stretches
Couch stretch

Movember PCF

First off, I want to thank and congratulate the brave men in our community that decided to grow that furry friend on their upper lip, you guys are looking amazing.  Second, I want to thank everyone for supporting these burly men; its not easy growing a moustache for some of us so to have your continued support is greatly appreciated.

Next Friday, as a box, we will be performing Isabel for the event “Snatches For Staches”.  The workout is 30 snatches for time (135/95).  Its a classic CrossFit workout that many of you have done before and it only makes sense to perform this WOD for Movember considering it rhymes so well.  I hope you all can make it out to complete the workout, it should be one hell of a time.  If you haven’t yet joined our PCF team you can do that HERE.  Thank you for your support and, again, great job with the staches bros.

On another note, many athletes will be attending Battle of the Boxes this weekend in Ventura.  It seems like everyone I talk to is participating in the event or attending for support of your peers.  If you don’t have any plans for Saturday and feel like watching PCF dominate another CrossFit event please leave a reply below or request to join our Facebook “Battle of the Boxes” group.

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