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!

Screen Shot 2015-12-26 at 9.11.13 PM


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


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!


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

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