Saturday, June 11, 2016

PCF University has begun! Its not too late to sign up for “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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Stretch Wrists and forearms
10 calf raises
10 single leg calf raises
:30 bottom of squat hold rock side to side


Run 400m
Barbell Warm up 3x
10 RDL + 5 Clean + 5 Press + 5 Thrusters


Teams of 2:
100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 Jerks
20 Thrusters

Notes: One athlete works at a time.
L1: 20/15 DB’s
L2: 75/55
Rx: 135/95
Rx+: 185/125

Cool Down
Foam Roll Glutes
1 minute Couch Stretch/side
2 minute straddle stretch against wall

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