14.4 Friday Night Lights
Only two FNL left and the Open season will come to an end. What an amazing environment to watch everyone go above and beyond of what they thought possible. Keep fighting
14.4
Friday Night Lights at MDR starting at 5pm! Sign up for a heat time HERE. Come to sweat it out, or show support and cheer on your fellow PCFers!
Got a Bad Knee? Start Walking On Your Hands!
Swim Night! Register HERE! Thursday March 20, 2014 Prehab: Hip DROM OH Band Distraction- 1min. ea. arm Tricep Smash & FLoss Warm Up: 50′ Bear Crawl 10 Bar Taps 5
Dan and Ted’s Excellent EIE Adventure
Track Night at 6pm and Yoga at 8pm – Sign up HERE! Wednesday, March 19, 2014 Rowing Day MDR Programming for MDR PreHab Theraband RoutinePVC DislocatesKeg Drill Warm Up Run
Honorable Mention Gully
Track Night at 7pm at SamoHi– Sign up HERE! Reminder to get your meat orders in by Friday! Click HERE for how this works! Tuesday, March 18, 2014 – Rowing
And the EIE Challenge Winner Is…
This week we will be focusing on rowing technique: Note the programming adjustments for Venice and MDR on Tuesday and Wednesday. Open participants have until 5pm today to register and
After the EIE Party!
What: EIE part Deux Winners Announcement and BBQ! It’s time you celebrate your efforts with everyone who participated. Besides the most improved and goals crushed, find out who will take the
Spicy Chicken with Grilled Lime
Sunday, March 16, 2014 Yoga at 8pm at Venice – Sign up HERE! Mobility/Warm-up: Jog 200 meters Samson Stretch Groiners 10 Jumping squats Downdog calf stretch 10 Lat activations +
Post 14.3 Protect Your Back
Saturday March 15, 2014 Bring a friend day! Beginners welcome! Today is your day to show them what crossfit is all about! Pre-hab: Bird dogs 2×15Side Planks 2×45″Handstand holds
14.3 Friday Night Lights
Two 2014 Open wod’s down, three to go! Now that we have DU’s and C2B out of the way we can focus on crushing 14.3. Let the electric energy of
