Sunday, December 27, 2015

Make sure to check Wodify for our New Year’s Eve & New Year’s Day hours!

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!

Prehab

Ankle Mobility
Foam Roll Thoracic Spine
Hold Bottom of Squat 1min
Super Rack Stretch

Warmup

500m Row
10 kb swings
10 goblet squats
10 single arm kb thrusters 5R/5L

Take time to review points of performance, warm up and prep all class movements!

Conditioning

12 Days Of Christmas

1 Clean & Jerk (RX 135/95) (RX+ 185/125#)
2 Muscle-Ups (Burpee PU)
3 Box Jumps 30/24?
4 KB Swing (32/20kg)
5 Burpees
6 Ring Dips
7 Pistols (alternating)
8 Toes to Bar
9 Wall Ball 20/14#
10 Chest to Bar Pullups
11 Handstand Push Ups
12 Front Squats (RX 135/95) (RX+ 185/125#) (no racks)

45 min Cut Off

Notes: DO IT LIKE THE SONG! i.e.– 1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, etc!

Cool Down

Lunge and drop hips forward into hip flexor stretch keeping front knee over ankle
Grab a band, lay on back, loop band around one foot, stretch hamstring :45s each side