Monday, January 11, 2016

PCF University starts this week. Some of the classes still have a few spaces left so EMAIL US NOW to reserve your place in class!

We are holding a members-only weightlifting meet this Friday at 6pm at the Venice gym, come out and give the sport of weightlifting a try!

If you’ve always wanted to surf and ski in the same day, Diso will be realizing this southern California dream on Wednesday. Contact him for details.

Big thanks to everybody who joined in on the Tildy memorial WOD yesterday

Prehab

Banded Lat stretches
Keg Drill
Foam Roll Lats

Warmup

Run 400m
10 Monster walks each direction
10 Air squats with band around knees
10 Good Mornings
10 Pause Back SquatsWarm up for complex

Strength

3×10 Back Squat

Notes: 3 sets of 10 back squats climbing. Warm up with moderate weight. Shoot for 65-75% of your 1RM.

Conditioning

21 – 15 – 9:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)

Cool Down

Foam Roll Legs
Foam Roll Lats
Runners Lunge