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Prehab Theraband Routine Groiners Monster Walks Warmup 2 minutes to practice jumping rope while running in place 20 Situps to Pike Stretch 20 Cossack Squats 4 Styles of Pushups, 5
‘Fran’-like Fitness
Friday August 1, 2014 Prehab: 15 Leg Swings 15 Shoulder Bridges Wrist/ Ankle Stretches 15 PVC Dislocates Warmup: 2 Rounds: 5 Pause Front Squat with Bounce 5 Shoulder Press 5
Gymnastics in Fitness and Meditation for (Advanced) Athletes
Swim Night! 730pm- Culver City Plunge Thursday, July 31 Prehab: Monster Walks Calf Raises/Calf Stretch PVC Dislocates + Undergrip Dislocates Warm up: 50′ Bear Crawl 25′ Crab Walk 10 Tuck
Wall Balls and Cleans!
Wednesday, July 30, 2014 PreHab Overhead Band Stretch, 1 minute each PVC Wall Extensions x 15 Bottom of the Squat, 2 minutes Warm Up Run 400m 2 Rounds: 10 Wall
2014 Champs
Tuesday, July 29, 2014 Reminder to get your meat orders in by Friday! Click HERE for how this works! Prehab PVC Dislocates 10 Lat Activations Scap Pushups Theraband External Rotations
The Greater of Two Goods
Monday, July 28, 2014 Weekly Programming Links: Group Class, Venice Barbell Club, Paradiso Gymnastics Prehab PVC Dislocates Super Rack Stretch with Band Foam Roll Lats Foam Roll Quads/Glutes Warmup 5 Inchworms 30 sec
1 More Day!
Sunday, July 27, 2014 Prehab: Scapula Push ups Downdog calf stretch Gristle 2x 20 second Handstand hold Warm-up: Jog 200 meters 10 Jumping Lunges :20 second Hollow Hold 10 T-push
The Champ is Human
Saturday, July 26, 2014 Prehab: Scap push ups 2×15 Banded Squats 2×10 Hip DROM Warm up: 2 Min Jump Rope -then- Bear Crawl x50′ Crab Walk x50′ Skipping
2014 Reebok Crossfit Games
PCF’ers the pinnacle of the competitive season has arrived! All year athletes worldwide have shed blood and sweat in the name of being crowned Fittest On Earth and standing in
Crossfit Games are this Weekend!
Friday, July 25, 2014 Prehab: Leg Swings, 15 each Wrist stretches, 20 sec each Overhead Band Distraction, 30 sec Warmup: 10 Front Squats 10 Jumping Squats 30 Sec Wall Sit
