Sunday, April 3, 2016

The new semester of PCF University begins in 1 week! 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!

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


Screen Shot 2016-04-02 at 10.14.29 PM



10 scapular pushups
10 hanging lat activations
10 groiners each side
10 single leg calf raises


Get Your bar, box and Wall Ball (sharing works)
Jog 100m
10 box step ups
5 box jumps
10 goblet squats with wall ball
5 wall balls
10 clean and jerks with barbell


2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24″
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here
Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Notes: 50 minute time cut off. ***50-yard run will be 100m run***
L1: 55/35lb deadlifts, or KB suitcase deadlifts 12/8kg, BJ 12/8”, DB Clean and Jerk
15/10, 10/8, Ring Rows
L2: 65/45 DL and CandJ, BJ 16/12”, 14/10, Banded Pull-ups
Rx: 95/65, 24/20”, 20/14

Cool Down

Stretch Calves :30 each side
Foam Roll IT band
Super Rack Stretch

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