Little Chipper
For time: 50 Power Cleans (135/95) 50 Wall Ball Shots 50 Kettlebell Swings (55/35)
Mile Run Bookend WOD
Run 1 mile 100 Sit ups 100 Back Extensions Run 1 mile You can mix and match the situps and back extensions anyhow.
Running Faults
Remember to focus on your form! Running is a skill like all other movement. You can run haphazardly or you can focus on becoming more efficient! -Keep your stomach and
Midnight Marathon
Kevin, Lara and I decided to run our own 26.2 mile path at sunset. We began in Pacific Palisades and finished in Palos Verdes area. This is our story.
Push-up with explanation
Everyone thinks, just a push up, but it is a gateway movement to more complex gymnastic movements and should be performed properly! The standards: -Maintain a hollow body position (tight
Frogman Challenge
Saturday March 19th, 2011 Lara, Zeb and Brandon participated in the first ever CrossFit competition to include water challenges.
Kettlebell Swing
This is a classic CrossFit movement that teaches how to drive from the hip. Be sure to maintain a tight midline and lumbar curve in the low back throughout the
Website Tutorial
A quick glance at the PCF website, how to make a comment, the nutrition blog, search function and the video library. We encourage everybody to partake in the discussion and
Med Ball Clean
One of the nine foundational weightlifting movements! The medicine ball represents more of a real life object that we may encounter. The movement initiates in a deadlift position and we
