Special Weeks
Saturday, September 29, 2012 Weekend Warning! The 405 is closed Saturday and Sunday. Venice Boulevard is closed from the Sea to La Cienega on Sunday! Mobility/Warm up:Jog 800 meters and
More Goodness
Friday, September 27, 2012 Mobility/Warm-up: 500m row Shoulder Prep Gymnastics Strength: 3 Rounds with 75 seconds rest between movements: Max Effort Handstand Pushups or Regular Pushups Max Effort Strict Pullups
The Big Talk
Thursday, September 27, 2012 Check out the new CrossFit 201 Packet – A Guide to Changing your Diet and Developing a Better Understanding of Nutrition, Health and Fitness! The first
Manhattan Beach 10k Run
Tuesday, September 25, 2012 Mobility/Warm-up:Quick jog or row followed by DROMPigeon on box, 1 minute eachLeg swings, 10 each direction10 Jump squats10 Good mornings w/bar (slowly) Strength:High Bar Back Squat:
So Much Goodness
Monday, September 24, 2012 CrossFit 201 – Nutrition Review this Thursday for all Classes! Click HERE for the Regular weekly programming and HERE for the On Ramp! Warmup/Mobility:DROM10 Front Squats
The Golden Rule
Saturday, September 22, 2012 Mobility:Banded rack mobility, 1 min per sideBanded Hip mobility, 1 min per side Strength: 1 Front squat every 30 seconds for 7 minutes at 85% (of
What’s your SWOLF Score?
Friday, September 21, 2012 Warmup:DROM Skill practice: Gymnastics warm-up15 minutes of 3 rounds of:3 Tuck or straddle press to headstand6 Pistols8 Butterfly pull-ups10 Hip-back extensions Workout:7 Push press (185/120)14 Lateral
From the Vault . . .
Thursday, September 20, 2012 NOTE: Last minute SWIM NIGHT TONIGHT! PCF’s first ever Swim Night will be held at the Culver City Plunge from 7:30p-8:30p. Click HERE for google maps.
The highs and lows of it all.
Tuesday, September 18, 2012 Mobility:Hip prep Strength:High Bar Back Squat, 2×8 at 65%, 2×5 at 70%, 1×5 at 75%- rest 2 minutes between sets.*Percentages based off 1 RM Workout:5-4-3-2-1 reps
A Normal Weekend
Monday, September 17, 2012 Click HERE for the Regular Class programming and HERE for the On Ramp! Post in comments if you would like to receive an invitation for Beyond
