Sunday, October 18, 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!

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Did you know this blog used to have daily posts packed full of information? Well, they’re back! Check out Diso’s story about getting back into training.


Ankle Mobility
20 scapular pullups


2 rounds:
10 kip swings
5 light kb swings
10 jumping squats



5 Rounds:
Run 800m
30 Kettlebell Swings
30 Pull Ups
-40 minute cap-

Notes: RX is 70/53 KB’s for the swings. Scale to ring rows, or scale the number of pullups to maintain constant movement and to finish before cap. Scale the kettlebell weight as needed and athletes with poor hip & shoulder mobility must perform the russian swing.

Cool Down

:30 arch hold
1:00 laying hamstring stretch (band around foot) each side

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