January 18
Sunday, January 18, 2015 Prehab: Ankle/wrist mobility Banded squats 10 Wall extensions Warm-up: Jog 200 meters 10 Jumping Lunges 10 Ring Rows 10 Wall ball push press 10 Med ball
Acro Yoga Class
Join us this Saturday, January 17 at Noon for our second ever Acro Yoga class! Cost is Free for members and $10 for non-members. Read below for more details on the instructor and
January 17
Saturday, January 17, 2015 PCFU Oly Course starts today! 10:30 am in Venice! Slam bars!! Prehab: Posterior chain flossing Monster walks Scapula Push ups Warm-up: With a light kettlebell: 2x:
11.1
Friday, January 16, 2015 Prehab: Ankle mobility Theraband routine Banded super rack stretch Warm-up: 1 minute single unders Rest 30 seconds 1 minute Double under practice 15 Pike sit ups
Active Recovery
Thursday, January 15, 2015 Prehab: Wrist/Ankle mobility 20 Scapula Push ups Lat activations Tricep mash Warm-up: Jog 200 meters 20 Mountain Climbers 10 Inchworms 15 Jumping Squats 3 Wall Climbs
Deadlift Wednesday!
Wednesday, January 14, 2015 First Day of PCFU Gymnastics Class at Venice tonight! Contact us to see if there is still room available. Learn to master basic bodyweight movements like
Nutrition: Rocket to Success
Tuesday, January 13, 2015 Prehab: Tricep mash/Rack stretch Bottom of Squat, 1-2 min. Lat activations/Bar swings Warm-up: Monster Walks, 10x each direction 10 Wall balls 10 Burpees 10 Tuck ups
PR Monday!
Monday, January 12, 2015 Gymnastics with Bonnie and Barbell Club with McCoy at Venice at 8pm! Congrats to all your accomplishments last week! Check out the list below! Prehab: Theraband
Sunday grinder.
Sunday, January 11, 2015 Nothing new here! If you are not aware, these workouts are deliberately designed to be lower intensity aka aerobic. Our goal is to create continual movement
Partner up!
Saturday, January 10, 2015 Saturday will be more squatting! With Front squats on Tuesdays, we will be performing back squats today. This will continue to build off what we did
