Thursday, June 9, 2016

PCF University has begun! Its not too late to sign up. We will have Prehab2Perform (starts Wednesday!), “Sunday Mass”, and Muscle Ups (starts June 26th).

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

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20 shoulder external rotations with green tube band
20 Groiners
Stretch Wrists and Forearms


Run 400m
2 rounds
10 Pike Push-Ups
15 Plank Up downs
20 Ring rows or Hanging Lat Activations


Every minute for 18 minutes (6 rounds)
Min 1: 7 Strict Handstand Pushups
Min 2: 40 yd shuttle (by 10 yds)
Min 3: 50 foot sled pull

Notes: For the sled pull you should be able to complete the work in less than 20 seconds so two people can go within the minute. We will add weight next week.
Suggested weights: L1: 45/25
          L2: 70/45
          Rx: 90/70
          Rx+: 135/90


For time:
100 KB Swings
75 Pull-ups
50 Evil wheels
Notes: for review of the evil wheel look here ( If you cannot support yourself during the evil wheel scale to 100 abmat sit ups.
L1: Russian KB swings 12/8kg, ring rows, abmat sit-ups
L2: 16/12kg, banded pull-ups, scale wheels accordingly
Rx: 30/24kg
Cool Down
Cobra Stretch
Foam Roll Lats
Stretch Calves

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