February 24
Tuesday, February 24, 2015 New Acroyoga class starts this Sunday at Noon-1:30 at Venice – $15 for non-members Prehab: Wrist mobility, 1-2 minutes Gristle/Groiners, 2 minutes 15 Scapula Push ups
RPM Speed Ropes Demo in MDR
RPM will be visiting PCF! We will have a demo station set up on Monday, 2/23 at 5pm at MDR throughout our night classes. You can get advice from RPM pro
SFH Sampling and Education
Our friend Matt from SFH is setting up shop at Venice on Monday, 2/23 for all classes so you can sample away all the SFH products we sell at the gym
February 23
Monday, February 23, 2015 This is the last week of the current cycle. The next two weeks will be a reset before we start up the next cycle. The CrossFit
February 22
Sunday, February 22, 2015 Prehab: Bird dogs, 10 each side Super rack stretch, 1 minute each Wrist mobility 10-15 Scapula Push ups 10 T-push ups Warm-up: 20 Mountain Climbers 20
February 21
Saturday, February 21, 2015 Prehab: Monster walks, 10 each direction 10 Banded squats Overhead band distraction, 1 minute each Hip extension with band, 1 minute each Downdog calf stretch, 20x
February 20
Friday, February 20, 2015 Prehab: 10-15 PVC Dislocates 15 PVC Good Mornings 10 PVC Overhead Squats Side plank hold, 30 seconds each Samson stretch, 30 seconds each Warm-up: Jog 400
February 19
Thursday, February 19, 2015 Nutrition and Prehab PCFU classes tonight at Venice. Prehab: Wrist mobility Gristle/Groiners, 2 minutes 15-20 Scapula Push ups Lat Activations, 10-15x (vary position) Samson stretch, 1
February 18
Wednesday, February 18, 2015 PCFU Gymnastics Class at Venice tonight at 8pm! Prehab: Posterior chain flossing, 2 minutes 15-20 Scapula Push ups 10-15 Lat Activations (vary position) Fire Hydrants, 10
February 17
Tuesday, February 17, 2015 Prehab: Wrist mobility, 1-2 minutes Gristle/Groiners, 2 minutes Super rack stretch, 1 minute each Monster walks, 10 each direction Warm-up: 20 Mountain Climbers 10 Squats 10
