Tuesday, August 18, 2015

Nutrition Class starts tonight at 7:30pm at Venice!  If you have body composition goals, this is the class for you!

Remember to check out the Summer Shakedown CrossFit competition this Saturday at Valley CrossFit!

These 3 movements make up the PCF Theraband routine.



Theraband Routine x 15 reps each
Inchworms x 5 reps
Groiners x :30 each


30 Jumping Jacks
15 KB Swings
15 Goblet Squats
10 KB Press, each arm
10 KB Bent over Rows, each arm
10 “Easy” Ring Rows


Strict Pullups x 5-4-3-2-1, rest 60 seconds
Ring Rows – 3×15, rest 60 seconds

Notes:  Focus on keeping your midline nice and tight.  Squeezing your butt and activating your lats.  Advanced athletes will add weight.  If you do not have a strict pullup, perform negatives with each rep being 5 seconds.  If you cannot perform a negative on the  high bar, perform this in a challenging ring row position.  The ring rows should feel “easy” at the beginning but hard to maintain tight position on the last few reps and sets.


5 Rounds:
200 meter Run
10 Deadlifts
30 Abmat Situps

Notes:  RX+ is 225/155 and RX is 155/105.  Make sure you maintain proper form and posture on the deadlifts.  Do not allow your back to round.

Cool Down

Calf Raises x 15-20 each leg
Pigeon Stretch x :60 each
Wall Extensions, 2×10 reps

You might also like