Saturday, December 26, 2015

Today is the last day to bring your friends and family who are in town for a free class! There will be a limited schedule so check Wodify for a detailed schedule!

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!

Christmas classes yesterday…looks colder in LA than it is here in New Jersey!

Prehab

Banded Lat stretches
Keg Drill
Foam Roll Lats

Warmup

Dynamic Stretches across the Floor
(burpee broad jump, froggers, bear crawl, deck squat into 5 bunny hops, etc.)

Strength

7 x 1: Snatch Complex @ 70% +5/10
–Power Snatch + Hang Snatch + Overhead Squat

Notes: Every 90 seconds. Complete the complex unbroken. OK to add weight across sets. We will perform a new clean complex over the next few weeks, look to add 5/10lbs a week.

Conditioning

3 Rounds:
400m Run
15 Pull Ups
7 Hang Power Cleans (155/95) (Rx+: 185/105)

Cool Down

Foam Roll Legs
Foam Roll Lats
Runners Lunge