Monday, May 24, 2016

Next Monday, Memorial Day, we will have one class at Venice starting at 10am where we will be doing Muscle Beach Murph & BBQ. Feel free to bring friends & family.

PCF University begins again June 8th. We will have Prehab2Perform Mobility & Injury prevention, “Sunday Mass” powerlifting, and Muscle Ups. EMAIL US to sign up 🙂

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High Fives for these guys earning second place in their competition Sunday!


Stretch Wrists
Banded shoulder and lat stretches
10 hanging lat retractions


3 Rounds:
8 Calories on a rower (6 on bike)
6 Kip swings on rings or bar
2 Wall Walk and hold at top


10 minutes to work on and find:
Max Effort Kipping Muscle Ups or Max Effort Kipping Pull-Ups

Notes: (use a band as necessary)

10 minutes to work on and find:
Max effort handstand walk

Notes: if you can do more than forty feet work on the turnaround or set up a course sufficient for your max effort.


For Time:
150 Wall-Ball Shots, 20# / 14#

Notes: L1: 10/8
L2: 14/10 9ft target
Rx: 20/14
Cool Down
Foam Roll Lats
Glute Stretch :45 each side
Foam Roll Legs

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