Thursday, January 7, 2016

PCF University starts next week. SIGN UP NOW! Classes 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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Stretch Calves
20 Calf Raises
20 Lat Activations


PVC mobility
2 rounds
10 Dislocates
10 OHS
10 Samson Stretches holding PVC Overhead
10 lateral tuck jumps over PVC


7 x 1: 3 Position Snatch @ 70% +15/25
— Perform a Hip Snatch + Hang Snatch + Snatch

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


For Time:
100 Double Unders
50 Abmat Sit Ups
30 Overhead Squats (RX: 95/65#) (RX+: 135/95#)
10 Muscle Ups

Notes: Scale Muscle Ups to Burpee Pull Ups.

Cool Down

Foam Roll Calves
20 superman lifts
Stretch Shoulders and Triceps

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