Thursday, December 10, 2015

Join us for a Holiday Beach Party & Low Country Boil at Mother’s Beach on Saturday December 12th at NOON. We will be cooking shrimp, sausage, potatoes, and corn! Food will be served around 1:30. CLICK HERE for more details.

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PCF University is back in the New Year and Joshy G will be running a class on…running! EMAIL US TO RESERVE A SPOT!


Bottom of the Squat goblet squat hold 1:00 with kb
10 ring rows


400m Run
5 air squats
5 good mornings with barbell
5 front squats with barbell
200m Run
5 air squats
5 good mornings
5 front squats


3 RM Front Squat

Notes: Look back at your history and see what the heaviest triple you hit was in the beginning of this cycle. Warm up with set of 8 around 50% of your 1RM, 5 around 60%, 3 around 70%, and then take 2-3 attempts at a 3RM.


4 Rounds of:
10 Deadlifts (185/135)
3 Wall Walks

Notes: RX+ is (225/155) and 20 Shoulder taps (10/side) or 50’ of HS walking. Walk up the wall as close as you feel comfortable keeping only your toes on the wall, nothing else. For shoulder taps, face the wall and try to maintain tight body while picking up right arm to right shoulder.

Cash Out
50 Hollow Rocks + 50 Arch Rocks in as few of sets as possible

Cool Down

:30 pigeon stretch R/L
:30 Seated straddle stretch
Foam Roll Shoulders/Upper back

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