Pumpkin Pie
Sunday, November 24, 2013 Mobility/Prehab: Downdog ankle stretchGroiners/Gristle10x Cossack squats10x Wall extensions Agility 4 Rounds for best effort:3 Cone Shuttle Run – DEMO10 Speed Skater Hops – DEMO Notes: Cones
Olympic Lifting at PCF
Saturday 11/ 23 Prehab: Fire Hydrants PVC Dislocates in prone Snow angels in prone Partner Warm up: Mountain Climbers Handstand Hold Push ups Air Squats While partner 1 runs 100
Snatches for Staches
Friday, November 22, 2013 Prehab: Tricep MashHip extension w/band Warm Up: 400 meter Run2 Rounds w/barbell:– 10 Good Mornings– 30 Second behind neck rack stretch– 10 Front Squats– 5 Hang
Blind Tequila Tasting
When: Thursday, 11/21 @ 7pm Where: Sandy Hill’s Venice Canals Home What: We will be tasting 10-12 tequilas of various price ranges and ages presented in clear bottles.
Everyday Occurrence
Thursday, November 21, 2013 Prehab Keg DrillLat ActivationsGroiners Warmup Row 500 Meters or Run 400 Meters then2 Rounds of:10 Wall Squats15 Grasshoppers20 Situps Strength 3×5-10 Strict Pullups (See Below)3x20sec Ring
Mid Cycle
Wednesday, November 20, 2013 Prehab Theraband Shoulder WorkSeated Leg Lift in Straddle (see video below)Seated Leg Lift in Pike (see video below) Warm Up 2 Rounds of:20 Mountain Climbers15
Paleo Thanksgiving Cooking Class
Tuesday, Nov 19th, 6-9:30pm Paleo Thanksgiving Class: Like the Pilgrims intended!-Sausage-Stuffing and gravy-Pie-with paleo crustClass ends with a group dinner and plenty of take home food. 6-6:30 Meet & MingleCooking
You vs. You
Tuesday, November 19, 2013 Prehab/Mobility: Keg drill, 2 minutes10x Seated OHS stretch (weighted PVC or light bar)20x Bird dogsGroiners Warm-up: 2x: 5 Good mornings5 Behind the neck press (snatch grip)5
Representation
Weekly Programming Links: Group Class, Advanced, Venice Barbell Club Monday, November 18, 2013 Prehab Foam Roll Lats and TricepsAnkle MobilityKeg Drill Warmup Row 500 meters10 Wall Squats10 Good MorningsSuper Rack
Battle of the Boxes
Our friends at CrossFit Ventura are hosting another awesome Team Competition and PCF is making a strong showing. Again. This is one of the first SoCal CrossFit Team comps and
