Sunday, July 17, 2016

Today is the last day to vote for PCF and coach Jackie as “Best Community Gym” and “Best Personal Trainer” in Los Angeles HERE. Thank you!! 

Screen Shot 2016-07-16 at 11.25.00 PM
New Cali love tanks and tees available online Monday at


Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min


Coach chooses warm up
Warm up technique for strength work


5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shotsNotes: L1: 12/8”, 12/10
L2: 20/12”, 15/12
Rx: 24/20, 20/14

Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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