Tuesday, March 29, 2016

The new semester of PCF University begins in 2 weeks! If the Open exposed your weaknesses, now is the time to address them. Check out the rowing, snatching, and kipping classes and start getting ready to crush next year!

Try your hand at weightlifting, we will have a members only meet this Friday April 1st. Anybody can join, EMAIL US to reserve your spot! 

We are also holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.


Screen Shot 2016-03-28 at 7.46.08 PM

VBC bro sessions


Loop band around pullup bar:
stretch lats, 20 small shoulder circles each direction, super rack stretch
20 calf raises
Stretch calves


4min AMRAP:
5 pushups
10 ring rows
50 single unders


Every other minute on the minute for 10 minutes:
A) 7 Deficit Strict Handstand Push Ups
B) 7 Ring Pull-ups (add weight as necessary)

Notes: If you do not have a handstand push-up use boxes, benches or the pike position.


Metcon (Time)
3 Rounds for time:
12 Overhead Squats
12 Box Jumps

Notes: Light and Fast. If you do not have a good overhead position or struggle with mobility do front squat.
L1: Either 35/15lb barbells, or Front Squats with DB’s 15/10, 12/8 Step ups are allowed
L2: 45/35, 16/12 attempt jump up step down.
Rx: 95/65 24/20” No step ups OHS Must be Unbroken, or go down in weight.
Comp Rx+ 135/95 24/20” No step ups, OHS MUST BE UNBROKEN.

Midline Strength

Midline Strength:
Tabata Hollow Hold 4 min

Cool Down

Hamstring Stretch :30 each side
Couch Stretch 1min each side
Roll out Traps with barbell 1min each side

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