The story continues…
Monday, November 24, 2014 Weekly Programming Links: Group Class, Venice Barbell Gymnastics and VBC at 8pm at Venice Prehab Accumulate 2 minutes Hanging on the bar (varying positions) Accumulate
PCF 5K Movember Dache
It’s that time of the year to support those precious testies and we’ll do our part! What is mustache dache? It’s a mustache themed running series happening all around the
Sunday
Sunday, November 23, 2014 Join us for the Mustache Dash 5k! Click HERE to register and see more details. Prehab: Keg drill 20 Scapula Push ups Fire Hydrants, 10 each
Intro to Stand Up Fighting Fundamentals and Self Defense Tactics
Our first ever defense class with our own Alex Causey! Saturday, November 22, 12pm at PCF Venice **Free** for PCF Members, $25 for non-members. Grab a spot ASAP! Members, reserve your
Stand up Fighting and Self Defense with Causey!
Saturday, November 22, 2014 Introduction to Stand up Fighting and Self Defense with Alexandra Causey today at Venice at Noon! Prehab: Calf Stretching: 2×30″ Bar Assisted squat 2×60″
Friday
Friday November 21, 2014 Prehab: Theraband Routine (External Rotation/ Step Aways/ Circles—15 reps each) Overhead Band Distraction, 1 min each Prone PVC Dislocates, 10 reps Warmup: (In Plank) Shoulder Circles
Goals & Accomplishments
Visit Bonnie at Venice for gymnastics or Mccoy at VBC at 8pm Go to swim night at Culver City Plunge at 7:30pm Thursday November 20, 2014 Prehab Hip Bridges x
Weightlifting Wednesdays
Wednesday, November 19, 2014 Visit Dimitri at 8pm at Venice for Gymnastics! PreHab Keg Drill, 2 minutes Gristle/Groiner Active Hang, 1 minute Warm Up 2 Rounds: (w/ barbell) 5 Good
Shoulder Burn
Tuesday, November 18, 2014 Reminder to get your meat orders in by Friday! Click HERE for how this works! Visit Courtneyrose at 8pm at Venice for her stretching class or
Look at all those Athletes!
Congrats and shout out to all the athletes that put their fitness to the test this past Saturday at Battle of the Boxes! Check out all 7 teams and athletes
