Tuesday, December 22, 2015

This 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!

Screen Shot 2015-12-21 at 4.09.08 PM


Foam Roll Thoracic Spine and Lats
20 calf raises
20 Scapular Pushups


Grab a barbell
3 Rounds complete all of the following
3 Strict press
4 Good mornings
5 Back squats
6 Lateral hops over the barbell R+L=1


A — 12 Mins to find a Heavy Single Deadlift

B — Dual Dumbbell Strict Press 5 x 5 @ AHAP. as heavy as possible

Notes: Make quick jumps and work to 90%+ quickly. 15 mins to complete all work. No Misses! Complete the Dumbbell Strict Press between sets of deadlift.


For Time:
21 – 15 – 9:
Calorie Row
Box Jumps (24/20”)
Ring Dips

Cool Down

Lay on back, hug knees in to chest, rock side to side and back and forth
Stretch Quads
Side plank with leg raise x10 each side

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