YEAH PCF!!!
Thursday, September 26, 2013 Swim Night at 730pm – Sign up HERE. We now have 2 (two) lanes. Up to 12 athletes may sign up! Warm up/Prehab: Arm circlesBar ActivationsPlank hold,
Foundations
Thursday, September 19, 2013 Advanced Specialty Class focusing on Butterfly Pullups and Handstand work – Sign up HERE Swim Night at 730pm at Culver City Plunge – Sign up HERE Gymnastic Strength:
Mastery
Thursday, September 12, 2013 SWIM NIGHT AT 730PM – Sign up NOW (only 6 spots available!) Warm up: Row 500 or Jog 400 Behind the Neck Rack Stretch 5 Front Squats 5
What Is This Song About?
Thursday, September 5, 2013 Advanced Specialty Class will be offered at MDR at 830pm, focusing on Muscle-Ups! Swim Night at Culver City Plunge at 7:30pm. Only 6 spots available! Warm
The Future
Thursday August 29, 2013 Warm up: 2 rounds10 Inchworms20 Bar Activiations30 Walking Lunges Gymnastic Strength 5 Rounds for quality: 2 Rope Climbs*3 Wall Climbs10 Muscle Up Ring Rows7 Strict Handstand
The Road
Thursday, August 22, 2013 Mobility/Warm up: 2 rounds:10 Inchworms (in place or across room)20 Bar activations, vary the grips10 Air Squats Gymnastics Strength: 5 Rounds or 15 minutes for Quality:2
The New Advanced
Monday, August 19, 2013 This marks the first week that we will be adapting the advanced programming towards the competitive athlete. The strength portion is not meant to fit into
The Central Coast Clash!
Saturday, August 17, 2013, 7am to 5pm More than 20 PCF athletes have signed up for this, the first Individual local competition we ever supported as a gym and have
X-Ray Company
Thursday, August 15, 2013 Reminder: The below programming will be performed at MDR on Wednesday and Venice on Thursday due to the EIE discussion happening on the opposing day. Mobility
Track Rise, 1 Mile, and 5K
Thursday, August , 2013 We will be having a meeting at 8pm at Venice in place of the normal VBC class for anyone interested in training for the sport of
