Saturday, January 9, 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! Screen Shot 2016-01-09 at 9.19.26 AM


Super Rack Stretch
Cat Stretch
Keg Drill :45sec
15 Hip Extension


Find Your Partner:
Complete 3 Rounds of the following
4 synchronized burpees
6 synchronized air squats
8 synchronized pushups
10 partner sit-ups (high ten at top encouraged 😉

Partner Conditioning

Partner WOD:
Lift a Total of 10,000 (8,000 Ladies) Pounds from Ground to OH.
– Must use a barbell
– Your choice of weight, one bar per team, one athlete works at a time.
– Snatch, Clean, Jerk, Push Press, Strict Press all OK.


Cool Down

Foam Roll Lats and Thoracic Spine
Stretch Hamstrings
Extra Credit! Tabata Plank

You might also like