Friday, June 3, 2016

PCF University begins next week, and we even have an online course option!

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 We will have Prehab2Perform, “Sunday Mass”, and Muscle Ups.

PCF University Handstand class is now online! Email us for a member-only discount code 🙂

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PCF University Prehab2Perform begins again next Wednesday. Register now and learn how to achieve a deeper squat, better overhead position, and improve as an athlete!

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Banded hip stretch
Super Rack Stretch
1min Weighted Bottom of Squat


Find a Group of 3. Introduce yourselves if you don’t know each other.
Athlete 1 is the pacekeeper.
While A1 is working, the other 2 are working.
When Athlete 1 is done, he/she bumps A2 to position 3 and 3 goes to 1, etc.

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until everyone has completed Round 1 and Round 2 one time through.

Round 1
Athlete1: Run 200m
Athlete2: Puhsups
Athlete3: Air Squats

Round 2
Athlete1: Row 250m
Athlete2: Kipping Swings
Athlete3: PVC mobility


20 minutes to find a 1RM Bench Press


Snatch, 135#/95#
Notes: If you cannot do Muscle Ups, do Jackie.

Do not drop empty barbells!
L1: 35/15lb thrusters, ring rows
L2: 35lb thrusters, banded pull-ups
Rx: 45lb for everyone

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Cool Down
PVC Shoulder Mobility
Use lacrosse ball on back against wall for 1min each side
Foam Roll lats
Foam Roll legs

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