PCF Holiday Party!
Thursday, December 15 from 7:00 PM to 10:00 PM Come celebrate the Holiday Season with your fellow PCFers! We have reserved Main on Main St in Santa Monica starting at
Old tricks for an old dog
Thursday, December 15, 2011 Due to the PCF Holiday Party, there will be no Evening Classes tonight, only open gym from 4:30-6pm! DROM10 Wall Squats (slow)Shoulder Prep10 Hip Extenstions2 minute
Getting there…
Wednesday, December 14, 2011 Don’t forget to re-test your Newtrition Challenge Workouts by this Weekend! Warm up:4-3-2-1 reps for Quality of:Power Clean, increase load each round20′ Bear Crawls Set up
Classic Crossfit Moves | Burpee Box Jump Technique
Description This is a demonstration of a Burpee Box Jump, a combination of two classic CrossFit movements. Start with a burpee, chest to thighs into a pushup position then jump
The end is the beginning…
Tuesday, December 13, 2011 The Newtrition Challenge has officially ended! Make sure you get your data logged in and perform your final Challenge workouts! Warm-up: 2 Rounds for quality of:
Winter Classic Indoor Regatta
Check out the homepage for the event here. This (fun) competition will be done on the Indo-Row Rowing Machine and offers 1,2 or 3 different indoor rowing events of different
This is what I’m talking about!
Monday, December 12, 2011 2 Rounds for Quality of:200 meter Jog while jumping rope10 Strict Pull ups or Ring Rows10 Kettlebell Swings10 Wall Extensions1:00 Handstand PracticeSampson Stretch Rest as needed,
Next Level Invitational
The Next Level Invitational is a series of competitive events that we have taken part in over the past few months. The next event is Saturday, December 10th in Costa
Hips Don’t Lie.
Sunday, December 11, 2011 Warm-up: 10 Front Squats 10 Bounding Box jumps 10 Hollow rocks Hold Bottom of Squat for 2 min 5 Squat Cleans 10 Bounding Box jumps 10
Visual Perspicacity
Saturday, December 10, 2011 DROM Row 100 m arms only Row 100 m back and arms only Row 100 meters Shoulder Prep Deadlift 3-3-3-3 (challenging but not too heavy) Rest
