Sunday, May 29, 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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Air Bike Drag Race


Stretch Glutes
15 Weighted Hip Extensions
20 Groiners
Stretch Chest


:40s each (Stretch)
Down Dog Calf Stretch- pedal back and forth
Standing Quad Stretch- :20 each side
Standing Tricep Stretch (pull one elbow with oppossite hand)

Across the Floor Mobility and Movement Prep (Low Bear Crawl, Inch Worms, Spideman Push-Ups, Deck Squat broad jump anyone?)


Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight

Notes: Scale as necessary. For busier classes share a bench with a partner or two.
Cool Down
Foam Roll Quads
Stretch Chest
3×15 GHD sit-ups alternating with :20 Side Planks each side

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