“The Beach” is Why We Swim!
Swim Night! 730pm- Culver City Plunge Thursday July 24, 2014 Prehab PVC Dislocates Fire Hydrants Theraband Routine Warm Up 30s Hollow Hold 20 walking lunges 30s Hollow Hold 15 air
Big Wednesdays
Wednesday, July 23 Prehab Seated Leg Raises x 10 Arm Swing x 10 each side each direction Straddle Sit Ups x 15 Warm Up 1 Minute Plank Hold 2 Rounds:
The Games are here!!
Tuesday, July 22, 2014 Reminder to get your meat orders in by Friday! Click HERE for how this works! Prehab: Theraband Routine Monster Walks Bird Dogs Warm Up: Run 400
Everything Old is New
Monday, July 21, 2014 Weekly Programming Links: Group Class, Venice Barbell Club, Paradiso Gymnastics Prehab Theraband Routine :30 Pec Stretch, each side 10 Dislocates Ankle Mobility Groiners Warmup Perform with Barbell or Dumbbells
Partner up!
Sunday, July 20 Prehab: Fire Hydrants Bird Dogs Scapula Push ups x 15-20 Lat activations Super rack stretch Warm-up: 2x: Row 250 meters 10 GHD Hip Extensions 5 Front Squat
San Onofre Surfing/Camping Trip
It’s time for our third PCF trip down to the legendary San Onofre to enjoy some of the best surf SoCal has to offer. If you haven’t heard – San
Girls of The Games
Saturday, July 19 Beach WOD- 11:30 am! Prehab: Scap Push ups 2×10 Lat activations 2×10 Fire Hydrants 2×12-15 Warm-up: Row 400m (200 easy/200 moderate pace) 2 rds with barbell of:
Deadlift 1 Rep Max
Friday, July 18, 2014 Prehab: Leg Swings, 12 Each Banded Posterior Chain Floss 5 Jefferson Curl, Light Weight Warmup: 400M row 5 Inchworms 10 Mt Climbers, wide and slow 5
Its Like Gym Class, But More Fun
Swim Night! 730pm- Culver City Plunge Thursday July 16, 2014 Prehab T Band Routine Keg Drill w/ Jerk Grip Fire Hydrants Warm Up Jog 400m 2 rounds: 10 Bulgarian Split
More Man Makers and Bench PRs
Wednesday, July 16, 2014 PreHab PVC Wall Extensions x 15 Pike Sit Ups x 15 T Push Ups x 8 on each side Warm Up 3 Rounds: 100m run 10
