Full Circle
“Jackie” 1000 meter row 50 Thrusters, 45 lbs 30 Pull-ups Blaine. Many of your first workouts here were either at a 101 class or in private sessions with me or
The Others
For time: Back Squat 1.5x bodyweight, 20 reps 20 Muscle ups Run 1K Don’t forget about Track night with the awesome Frank Agz tonight at 6:30 pm at the Santa
The Quiet
Beach Vollyeball today at 1pm, near Mast St in Marina del Rey! Click here for location. You can park along Via Dolce and walk across the Balloona Lagoon. We will
Encore
15 Right arm dumbbell thrusters, 50/35 lb 15 Left arm dumbbell thrusters 5 Rope climbs 12 Right arm dumbbell thrusters 12 Left arm dumbbell thrusters 4 Rope climbs 9 Right
Espirit de Corps
Team WOD! For those of you who are new to PCF, it has become an unofficial tradition that when a Main Site rest day falls on a Saturday, the Workout
The Roar of the Crowd
400 meter Walking lunge Post time and number of attempts to comments. Reminder about Track night tonight (Thursday) at 6:30pm at Santa Monica College (not high school.) Did they call
That WAS the good news
“Fight Gone Bad!” Three rounds of: Wall Ball, 20 lb ball, 10 ft target Sumo-deadlift High Pull, 75 lbs Box Jump, 20″ box Push Press, 75 lbs Row (calories) In
For the Glory of the Empire!
Feel free to join us at Santa Monica College Track at 6:30pm for running drills and interval training. Check yesterdays post for more details! “J.T” 21-15-9 reps for time of:
Just our luck
Five rounds for time of: Run 400 meters 5 Back Squats Russell Berger 12:17 at 315 lbs. Suver’s back squat: Feet firmly planted slightly wider than shoulder width apart, knees
Prerequisite Strength
Practice Front Lever progressions for 20 minutes. 5 Rounds for time: 185 lb Shoulder to Overhead anyhow, 5 reps 10 Burpees Strength is important, and not just the
