Wednesday, December 23, 2015

This week there will be bring a friend and family days tomorrow (Thursday) through Saturday the 26th. There will be a limited schedule so check the weekly email for details!

PCF University will run from January 11-February 18. Monday 7pm is the Better Sleep & Stress Reduction with Tessie, Tuesday 730pm is Nutrition with Matt, Wednesday is both Prehab/Mobility with the Sudells 8pm & Handstand Walking with Chelsea 830pm, and Thursday 630pm is Running with Joshy G. Spots fill up quick so EMAIL US NOW to reserve your place in class!

12 Days of Christmas WOD came early for the #7am MDR crew!

Prehab

20 hanging lat activations
Foam Roll Lats
Stretch Wrists

Warmup

400m Run, 400m Row, or Bike 0.25mi
2 rounds:
10 Ring Rows
5 Plank walks- up to hands, down to forearms=1
5 Burpee tuck jumps

Strength

Skill:
EMOM x 12:
1 — 2 Rope Climbs
2 — 15 Hollow Rocks
3 — 20 Handstand Shoulder Taps

Notes: Scale Hollow Rocks to 30s hold. Scale rope climbs to lowering with the rope from a standing to lying position and back to standing. Handstand Shoulder Taps can be scaled to varied angles on the wall as well as push up position shoulder taps.

Conditioning

For Time:
800m Run
100 Russian Twists (20/14#) (R+L=2)
50 GHD Situps
1000m Row

Notes: RX Russian Twist is with feet off the ground! Scale GHD situps to Abmat Sit ups.

Cool Down

Upward Dog- Stretch Abs
Stretch Calves
PVC dislocates