Friday, October 16, 2015

Ladies, you are slacking! The men and Movember have more participants committed to the Barbells for Boobs vs Movember fundraiser on October 31st at our Venice location. The workout will be Grace (30 Clean and Jerks @135/95 RX). Ladies, get off the fence and click here to register. Fellas, keep the momentum going–here is your link!

If you want to master the muscle up, coach Chelsea McKinney will be teaching a 5-week PCFU Gymnastics course focused solely on the muscle up! Classes beginning Thursday, October 22 at 8pm and the cost for the class is $75. There are only 12 spots available, so click here to register now!

Prehab

Down Dog Ankle stretch
Lat Activations
Wrist Mobility

Warmup

Run 400m
2 rounds:
10 Front Squat
10 Push Press
10 Thruster

Strength

Introduce Thruster points of performance & practice

15 minutes to establish max thruster

Notes: Off of the rack. Make sure to break parallel on the descent, drive aggressively with the hips, and lock the weight out in control overhead for the rep to count.

Conditioning

Run 5k

Notes: This is a classic CrossFit workout and a major benchmark of your conditioning. Do not skip or underestimate running workouts!

Cool Down

Foam Roll Calves
Calf Stretch
Foam Roll hips
Straddle against wall