Saturday, December 19, 2015

PCF University will run from January 11-February 18. Monday 7pm is the Better Sleep & Stress Reduction with Tessie, Tuesday 730pm is Nutrition with Matt, Wednesday is both Prehab/Mobility with the Sudells 8pm & Handstand Walking with Chelsea 830pm, and Thursday 630pm is Running with Joshy G. Spots fill up quick so EMAIL US NOW to reserve your place in class!

Screen Shot 2015-12-14 at 8.32.32 PMDon’t forget to set up a pad under the peg board!


20 Banded ext. shoulder rotation
20 hollow rocks
20 arch lifts


6 min AMRAP
50 single unders
30 shoulder taps in pushup position
15 squats
5 kipping swings


10 Mins of Monkey Bar style swinging on the pull up ring and swing. Go for distance as well as time. Try the new peg boards!

*Be safe. If a newer athlete, practice :30sec hang and/or kip swing on pull-up bar and rings!


Teams of 3

300 DU (2 partners hold bar while 1 partner works! One way is to act as a rack one on each side of bar)
150 Back Squats (135/95)
100 Shoulder to Overhead (115/85)
75 Hang Power Snatch (95/65)
400m Sprint (each, while others hold bar in gym)

Notes: Don’t put the bar down!

Cool Down

Ankle Mobility
Foam Roll Thoracic Spine
Hold Bottom of Squat 2 min

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