Thursday, December 31, 2015

We will have morning & mid day classes today at both gyms, and we will have two classes at 10 and 11am at Venice on New Year’s Day while MDR will be closed.

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 2015-12-30 at 8.35.39 PM

Just another Jeff McKinney Warm Up!


Posterior Chain Flossing
Roll Out Glutes
20 bent over DB row


Last Workout of the Year!
12 Burpees
31 Single Unders
20 Mountain Climbers
15 Jumping Good Mornings


Deadlift 5 x 5 @ 75-80%

Notes: This is not a 5RM! You should pull all reps with solid position and speed.


60 Double Unders
30 Shoulder to Overhead (RX: 115/85) (RX+: 155/105)
30 Box Jumps (24/20″)
30 Burpees

Cool Down

10 scorpions
Stretch Calves
Stretch Triceps
Couch Stretch

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