Friday, January 8, 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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Super Rack Stretch
Cat Stretch
Keg Drill :45sec
Ext. Rotation with band 20 each side


Run, row, bike or jump for 2 min
Complete 12-9-6
Jumping Air Squats
Push Ups
Sit Ups


12 Minutes to Find a 1 Rep Max Power Clean

Notes: Work to Max with proper form. Watch that you do not move your feet too wide, you should be able to continue a squat from the power position that you receive the bar in. Power Clean must be caught above parallel.


3 Min Max Burpees to 6? Target
*Rest 5 mins*
1 Mile Run for time

Notes: Both hands must touch your burpee target. If you miss, just retouch. Record your reps for the burpees and time for the mile.

Cool Down

Stretch Quads and Calves
Upward Dog Stretch
Bottom of Squat 1min

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