Wednesday, March 30, 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 2016-03-29 at 9.18.00 PM

Friday Night Lights Pinata aftermath


Banded hip stretch
20 monster walks each direction (
15 Wall Rotations each side (


Partner wall ball (race)
2 rounds (1st round warm up, 2nd round, for time!)

10 overhead toss to partner (5 each)
10 wall ball toss to partner
10 oblique twist toss to partner (5 each side, face opposite ways)
10 pushups while rolling ball with one hand to partner (5 each)


Every other minute for 18 minutes:

A) Standing Dumbbell Shoulder Press 3X20
B) Alternate with 3X8 strict Toes to Bar, partner up and use a spotter if necessary
C)  3X8 Front Squats across (you choose the weight)

Notes: If you cannot do a strict toes to bar either partner up and have someone spot you or do a kipping toes to bar and then do a 5 second negative as you lower your legs down.


13 Down to 1, For Time:
Unbroken Wall Balls

L1: 10/8
L2: 14/10 Unbroken Wallballs
Rx:20/14 Unbroken Wallballs

Midline Strength

Midline Strength:
Tabata Arch Hold 4 min

Cool Down

Pike Stretch
Dead Bug (
20 arch lifts
20 calf pedaling each side

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