February 7
Saturday, February 7, 2015 Prehab: Monster walks Banded squats Ankle mobility Warm-up: 20 Mountain Climbers 15 Sit ups 10 Burpees 5 Back squats (bar) Cool down: Calf stretch Pike stretch
February 6
Friday, February 6, 2015 Get ready for some “Benchmark testing” again in the coming weeks! Prehab: Theraband routine Super rack stretch Banded squats, 10-20 reps Warm-up: 2 minutes single unders/Double
February 5
Thursday, February 5, 2015 Nutrition and Prehab PCFU classes tonight at Venice. Prehab: Wrist mobility 10-15 PVC Dislocates Gristle/Groiners/Samson stretch Warm-up: 100 feet of each: Bear crawl High skips High
February 4
Wednesday, February 4, 2012 PCFU Gymnastics Class at Venice tonight at 8pm! Prehab: Posterior chain flossing Scapula Push ups Reverse plank hold 10-15 Light Good mornings Warm-up: Jog or Row
February 3
Tuesday, February 3, 2015 Schedule changes starting this week: Fitness classes now available at 8pm at Venice, Monday and Tuesday and 7pm on Fridays Midday MDR schedule is changing to
February 2
Monday, February 2, 2015 4 Weeks until the CrossFit Games begins! Sign up HERE and ask a coach if you have any questions! Prehab: Super rack stretch Wrist and ankle mobility
Go Pats!!
Sunday, February 1, 2015 Prehab: Posterior chain flossing Overhead band distraction Bottom of squat, 1 minute Warm-up: Run 400 meters With a light Kettlebell: 10 KB Swings 10 Sumo Deadlift
January 31
Saturday, January 31, 2015 Prehab: Monster walks Banded squats x10 Downdog Calf/Ankle stretch Warm up: 30 Jumping jacks 20 Walking Lunges 15 Plank-ups 10 Ring Rows 5 Broad Jumps Cool
14.4!
Friday, January 30, 2015 Prehab: Reverse Snow Angels Reverse Plank hold 15-20 Scapula Push ups Warm-up: Row 500 meters (or Run 400 meters) 5 Press (pause at the top) 5
Rest day!
Thursday, January 29, 2015 Nutrition and Prehab PCFU classes tonight at Venice. Prehab: Wrist mobility 10-15 PVC Dislocates Samson stretch Warm-up: 100 ft Bear Crawl 100 ft. Crab walk 50
