Saturday, January 2, 2015

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!

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Mash Chest with Roller or Barbell
Foam Roll IT Bands


Run 400m
5-10 strict pullups
5 Squat Tuck jumps
5 inch worms

Grab a bar, review and warm up Clean and Jerk


Partner Conditioning

Partner WOD:

4 Rounds:
4 Rope Climbs
8 Clean & Jerks (155/105)
16 Burpee Over Bar
24 Box Jump Overs
32 Wall Balls

Notes: Partners split reps, only one athlete may work at a time.

Cool Down

Plank 1 min
seated pike stretch
Foam roll lats

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