Sunday, December 28, 2014 Prehab: Downdog calf/ankle stretch 20 Scapula Push ups Samson stretch 2 minute squat test Warm up: 50 feet of the following: High skips Butt kickers High


Sunday, December 21, 2014 Prehab: Ankle mobility Samson stretch 15-20 Scapula Push ups Warm up: Jog 200 meters 2x: 10 Goblet Squats 10 KBS 10 Russian Twist (l/r=1) 6 T-Push


December 14, 2014 Prehab: Posterior Chain flossing Gristle/Groiners Lat activations Warm-up: Row or Run 400 meters 5 Strict Pull ups or 10 Ring Rows 10 Burpees 15 Sit ups 20

Filthy Fifty

Sunday, December 7, 2014 Prehab: Posterior chain flossing Samson/Gristle/Groiner stretching Wrist and ankle mobility Warm up: Jog 200 meters 5 Inchworms 10 Step ups 15 Double unders 10 Burpees 15


Sunday, November 30, 2014 Prehab: Scapula Push ups Lat Activations Gristle/Groiners/Samson stretch Warm up: Jog 400 meters 10 Wall Squats 10 Inchworms 10 Pike Sit ups 10 Pull ups or


Sunday, November 23, 2014 Join us for the Mustache Dash 5k!  Click HERE to register and see more details. Prehab: Keg drill 20 Scapula Push ups Fire Hydrants, 10 each


Sunday, November 16, 2014 Prehab: Calf and ankle mobility 20 Scapula Push ups Super rack stretch w/band Warm-up: 2 minutes Double/Triple under practice 5 Inchworms 10 Mountain Climbers 15 Pike


Sunday, November 9, 2014 Prehab: Posterior chain flossing Lat Activations Super rack stretch w/ band 20 Scapular push ups Gristle/Groiners Warm-up Jog 200 meters :30 second Handstand hold against wall

Blue skies rule the day! (Photos and winners coming soon!)

Sunday, October 26, 2014 There will be no morning classes due to the PCFWC! Only classes at Venice in the evening. Prehab: Downdog ankle/calf stretch Pigeon stretch Keg drill Scapula


Sunday, October 26, 2014 SFH will be in Venice tomorrow night from 5-9 pm providing samples and education about their products! Prehab: Banded Rack Stretch Posterior Chain Floss Gristle/Groiners Lat