Beets by PCF
Sunday, June 3, 2012 Mobility:Hip mobility on box or band, 1 minute each10 Wall extensions10 PVC dislocates Gymnastics Warm-up:Take 15 minutes and perform 3-5 rounds of:5 Handstand kick-upsTuck or L-sit
It’s log, it’s log, it’s better than bad it’s GOOD!
Sunday, May 27, 2012 Mobility:Row 500 meters10 Wall extensions2 minute keg drill Warm-up:Take 12 minutes to work up to a heavy single Snatch. Take no more than 5 heavy attempts.Take
Divine Porcine
Sunday, May 20, 2012 Schedule Update!!! As of today, Sunday Rowing Class will take place at 8am! Mobility:10 Wall extensionsBar activations from Shoulder PrepReverse Plank, 30 seconds Warm-up:Jog 400 meters10
Cast Iron Champions and 5 days to go!!
Sunday, May 6, 2012 Warm-up/Mobility:Jog 400 metersHip prepReview low bar and high bar positions for back squat, load up and perform: Workout:“Manion”Seven rounds for time of:Run 400 meters135 pound Back
Fudgesicles! (finally!)
* 2 T cocoa powder * 1/2 cup canned coconut milk * 2 small, very-ripe bananas (200g) * scant 1/16 tsp salt * 1/2 tsp pure vanilla extract * optional: feel free to add Sunflower
Roasted Cauliflower
If you’re one of the many folks whom partake in our weekly produce delivery, you’ll see that cauliflower is a staple in your order. This recipe is a tangy, piquant
Eggcellent! 12 days to Regionals!
Sunday, April 29, 2012 Prepare to have your minds BLOWN as you DANCE YOUR ASSES OFF for our first ever DANCE WOD! Be ready for anything…. Our adage isn’t “Welcome
Say NO to breakfast boredom! (19 days, oh my!)
Sunday, April 22, 2012 Mobility:10 Wall extensionsKeg drill, 2 minSamson stretch, 30 seconds each Volleyball Warm-up! Workout:10-9-8-7-6-5-4-3-2-1 reps of the triplet:Chest-to-bar pull-upBox jump, 30 inch boxGHD sit-up Cool down:100 single
I cook, therefore I am! (26 days to Regionals!)
Sunday, April 15, 2012 Mobility/Warm-up:DROMPigeon on box, 1 minute each“Junkyard Dog” warm-upSamson stretch, 30 seconds each Workout:Run 5K Compare time to 1/22/2012 Click here for route Cool down:2-3 rounds, not
Nut Butter Balls
Sunday, April 8, 2012 Mobility: Wrist mobility with band Pigeon on box, 1 minute each Warm up: 100 single unders 5 Wall squats, holding breath 30 second Handstand hold 10
