Thursday, May 26, 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 🙂

Screen Shot 2016-05-25 at 10.16.29 PM

Come join AcroYoga at noon today in Venice 🙂


PVC Mobility
Keg Drill
Stretch Calves and Hip Flexors
Over Head Single arm KB walk 2×25′ each arm


2-3min to stretch/complete prehab

1min AMRAP 5 scap push-ups 5 push-ups
1min AMRAP 5 hollow rocks 5 hip bridges
1min AMRAP 3 Burpees 4 Samson Lunges


20 minutes to find a 1RM Jerk

Notes: Anyhow. If you are a newer athlete stick to the push jerk. Experienced athletes go by feel when attempting a PR and always have a coach watch you as you get close to 90%+.


Notes: If you cannot do double unders do triple the single unders.
Rx+ GHD sit-ups, Unbroken Double Unders
Cool Down
Foam Roll Calves
Cobra Stretch
Stretch Calves

You might also like