No Excuses for Justin
Wednesday, January 28, 2015 PCFU Gymnastics Class at Venice tonight at 8pm! Prehab: Posterior Chain flossing Super rack stretch 10-15 Light Good mornings Barbell assisted squat, 1 minute Warm-up: 2
January 27
Tuesday, January 27, 2015 Starting next week, the midday MDR schedule is changing to 10 and 11am with no more noon class. Sorry for any inconvenience! Prehab: Tricep mash/rack stretch
Weekly PR’s!
Monday, January 26, 2015 1 month until the CrossFit Games begins! Sign up HERE and ask a coach if you have any questions! Prehab: Keg drill, 2 minutes Bottom of
January 25
Sunday, January 25, 2015 Prehab: Super rack stretch Fire Hydrants, 10 each direction Samson stretch Warm-up: 2 minutes Double under practice 10 Inchworms 10 Pike sit ups 5 Hang Squat
January 24
Saturday, January 24, 2015 Prehab: Posterior chain flossing Monster walks Scapula push ups Warm-up: Jog 200 meters 10 Squats 5 Jumping squats 10 T-push ups 5 Burpees 10 Lat activations
January 23
Friday, January 23, 2015 Prehab: Super rack stretch Theraband routine Bird dogs Warm-up: Jog 200 meters 5 Stiff Legged Deadlift 5 Hang Power Clean 5 Push press 5 Front Squat
2014 Year in Book Review
Thursday, January 22, 2015 Nutrition and Prehab PCFU classes tonight at Venice. Prehab: Theraband routine PVC Dislocates Reverse plank hold Warm-up: Run 200 meters Row 200 meters 10 Light Kettlebell
January 21
Wednesday, January 21, 2015 PCFU Gymnastics Class at Venice tonight at 8pm! Prehab: Posterior Chain flossing Super rack stretch Scapula Push ups Lat activations/ Bar taps Warm-up: Jog 400 meters
January 20
Tuesday, January 20, 2015 Prehab: Tricep mash/Rack stretch Bottom of Squat, 1-2 min. Lat activations/Bar swings Warm-up: Monster Walks, 10x each direction 10 Jumping Squats 10 Ring rows or Pull
Happy MLK Day!
Monday, January 19, 2015 Happy MLK Day! We have a limited schedule today and don’t forget to bring a friend of family member! Prehab: Ankle/Wrist mobility Samson stretch, 1 min
