Sunday, December 20, 2015

Next Week there will be bring a friend and family days Thursday the 24th through Saturday the 26th. There will be a limited schedule so check the weekly email for details!

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!

The yearly PCF Mammoth trip is right around the corner! We will have group discounts for lodging, lift tickets and rentals.

Prehab

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

Warmup

Classes (and coaches approval) Choice!
(Roxanne? Run? Fishy Game on the Rower? Partner Med Ball warm up?) You choose ; )

Conditioning

30 Minute AMRAP:
Farmers Carry 100m (RX 2×24/16kg) (RX+ 32/24kg)
21 -15 – 9
Abmat Situp
Ring Row (Shoulders directly under rings)
Wall Ball (20/14#)

Notes: 1 round= 1 farmers carry + 21-15-9, then repeat.

Cool Down

Seated straddle stretch
10 reverse snow angels
Banded lat and shoulder stretches with band on rig