April 20
Monday, April 20, 2015 7:30pm MDR, Steve’s favorite class! Prehab Posterior chain flossing, 1 minute each Super rack stretch with Barbell, 1 minute each Groiners, 30 seconds each Fire
April 19
Sunday, April 19, 2015 Prehab: Ankle mobility, 30 seconds each Gristle/Groiners, 30 seconds each Posterior chain flossing, 1 minute each Super rack stretch, 30 seconds each Warm-up: Jog 200 meters
April 18
Saturday, April 18, 2015 Prehab: Super rack stretch, 30 seconds each Monster walks, 10 each direction 15 Banded squats Wrist mobility Samson stretch, 30 seconds each Warm-up: Row or run
April 17
Friday, April 17, 2015 Be sure to get your tickets for Regionals on May 22-24 in del Mar! Prehab: Overhead band distraction, 30 seconds each Samson stretch, 30 seconds each
April 16
Thursday, April 16, 2015 Reserve your spot for the Joshua Tree Rock Climbing and Camping trip on May 8 Prehab: Ankle mobility, 30 seconds each 10 PVC Dislocates German stretch,
April 15
Wednesday, April 15, 2015 Be sure to get your tickets for Regionals on May 22-24 in del Mar Prehab/Warm up: Jog 200 meters Monster Walks x 10 steps each direction
April 14
Tuesday, April 14, 2015 Reserve your spot for the Joshua Tree Rock Climbing and Camping trip on May 8 Prehab: Wrist and ankle mobility, 2-3 minutes Monster walks, 10 each
Rock Climbing Night at Rockreation
It’s time for another PCF Rock Climbing Gym Adventure! 🙂 Our friends at Rockreation set up an amazing treat for PCF members – 😆 FOR FREE 😆 ! AND we will
April 13
Monday, April 13, 2015 Fifth week of our 8 week cycle! We are testing “Grace” and “Filthy Fifty” this week! Prehab: Posterior chain flossing, 1 minute each Super rack stretch,
April 12
Sunday, April 12 Ryan Iwamoto moving 185 no problem (photo credit Pat Sheridan) Prehab Gristle/Groiners, 1 minute each Downdog ankle stretch, 20x 10 Wall extensions 15 Scapula Push ups Cat/Cow
