Friday, May 29, 2015

Contact us to reserve your spot for the next PCFU semester of classes!  Oly starts tomorrow and the rest start next week.

Don’t forget to use your Wodify app to reserve your class in advance!


Theraband Routine x 15 reps each
Cat Stretch x :60
Sampson Stretch x :30 each
Leg Swings x 10 each direction


3 Rounds of “Rowling”
Attempt to Row 100 meters exactly.  Perform 1 burpee for every meter over/under.

Warmup for the Push Press


Push Press – take 15-20 minutes to warm up and complete sets of 5 reps at 55%, 65%, 75% and  5 + reps at 85%.

Notes: Please make sure on the last set you complete as many reps as you can (safely at 85 percent). Do your best to keep and nice upright torso and push using your legs. Make sure to achieve full lock out of legs and arms.


4 Rounds
400 Run
rest 30 sec
300m Row
Rest 1 min

Notes: For each movement please give all out efforts with times being as consistent as possible. Do your best to not go slower as the rounds go on. You will need to push it. Please record time after final row.

Cool Down

Jefferson Curls x 10 reps, hold :10 on last rep
Pigeon Stretch x :90 each
Couch Stretch x :90 each

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