March 22
Sunday, March 22, 2015 Prehab: Gristle/Groiners, 2 minutes Reverse plank hold, 30 seconds Super rack stretch, 1 minute each Samson stretch, 30 seconds each Downdog ankle stretch, 20x Warm-up: Run
March 21
Saturday, March 21, 2015 Prehab: Super rack stretch, 1 minute each Bottom of squat, 2 minutes Leg swings, 10 each direction Lat activations, 10x 10 T-push ups 10 Arch rocks
15.4!
Friday, March 20, 2015 Friday Night Lights starts at 4:30 pm in MDR! All evening classes are cancelled. Prehab: Super rack stretch, 1 minute each Theraband routine Wrist mobilty, 1
March 19
Thursday, March 19, 2015 Prehab: Downdog ankle stretch, 20x Banded hip extension, 30 seconds each Lat activations, 10x (vary position) Bar taps, 10x 15 Scapula Push ups Samson stretch, 30
March 18
Wednesday, March 18, 2015 Prehab: Overhead band distraction, 1 minute each 10-15 PVC Dislocates 10 PVC ‘Jumping’ Good mornings 10 PVC Overhead squats :30 second Bottom of squat hold Gristle/Groiner/Samson
Classic Crossfit Moves | Box Squat Technique
Description This is a demonstration of a squat variation called a “box squat.” The reason for this movement is to get you to load the glutes and hamstrings when you
March 17
Tuesday, March 17, 2015 PCFU Classes start in 2 weeks: Nutrition, Gymnastics, Olympic Lifting, Running, or Mobility. Email us to reserve your spot now! Prehab: Wrist and ankle mobility, 2
March 16
Monday, March 16, 2015 Don’t forget to input your Open scores by 5 pm today! First week of our 8 week cycle! Prehab: Posterior chain flossing, 1 min each Super
March 15
Sunday, March 15, 2015 Prehab: Overhead band distraction, 1 minute each Hip extension w/band, 1 minute each Downdog calf stretch, 20x Reverse Snow Angels, 20X Samson stretch, 30 seconds each
March 14
Saturday, March 14, 2015 Today’s programming may be altered depending on what the CrossFit Games Open workout was yesterday! Prehab: Posterior chain flossing, 1 minute each Monster walks, 10 each
