Wednesday, January 20, 2016

Congrats to Coach LG for placing 2nd overall at Wodapalooza, the biggest CrossFit-style competition outside of the Games. Give her a high five when you see her this week!

The free rowing class this Sunday 1/24 is now full, and the wait list is long, so we may do a PCF University style class in the near future. Email us if this is of interest to you!

Just another podium finish for coach Lauren.

Prehab

20 Scapular Pushups
15 Hanging Lat activations
20 Shoulder Circles with Theraband (video reference below)

Warmup

Side plank :30 R/L
Run in place :30

5-4-3-2-1
Burpees
V-Ups

Strength

A. 4×4 Bench Press, across -add five pounds from last week
B. 4X8 Strict Pull-Ups if you have muscle ups do 4X max sets of muscle ups.

Notes: If you did not bench last week your goal is to hit 80% across all sets.

Conditioning

3 rounds for time:
30 Cal Row
16 OH Plate Lunges
30 Wall Balls
16 GHD situps

Notes: Plate weight is 25/15. Wall Ball weight is 20/14. If you have never done a GHD sit-up try some in warm up but scale to Abmat sit-ups for the workout. If you haven’t done GHD sit-ups in a while try doing one or two rounds with GHD and then finish with Abmat. These are an important part of our training as nothing has the same effect on your abdominals, however, they are very potent and should be slowly introduced into your workout routine.

Cool Down

20 Weighted reverse snow angels
Upward dog stretch
Couch Stretch 1min ea side