Gymnastic Switch
Gymnastics today because tomorrow is Halloween Wednesday, October 30, 2013 Mobility/Prehab 2 Rounds:10 PVC Dislocates10 Burpees50′ Bear Crawl60 sec Hollow Hold Strength Perform the following for Quality: 5
Video Tuesday
Tuesday, October 29, 2013 Track Night at 7pm at Santa Monica High School – Sign up HERE! Mobility: Jog 200 metersRack stretch with barbell10 Good mornings2x:10 Light Kettlebell swings10 Goblet
Top 5
-Weekly Programming: Group Class, Advanced, Venice Barbell Club -Goodbye workout TONIGHT at 5:30pm MDR for Flores and Clive -Try Venice Merchant produce for delivery at either gym Monday, October 28,
Sunday Rest Day
Sunday, October 27, 2013 Remember, no Track today! Yoga at 8pm – Sign up HERE Mobility/Warm-up: 10 Wall extensions10 Burpees10 PVC Dislocates10 PVC Overhead Squats10 PVC Snatch Balances10 Burpees Strength:
MDR vs Venice Battle Royale and 4th Anniversary Party
It’s time to celebrate PCF’s 4th Birthday AND decide which PCF box is the one to brag for the next year! 🙂 Click HERE for the Event and Scoring details, then
Venice vs MDR…it is upon us
Saturday October 26, 2013…Judgement Day Venice vs. MDR Battle Royale! Be sure to sign up to represent your home gym and bring your family and friends and wear your
Battle Royale Eve
Friday, October 26, 2013 Mobility: 3 Rounds of:-200 m Run-10 Wall Balls-then-Groiners w/band, 1 min each leg Classic Strength: High Bar Back Squat: 5×5 – rest as needed Notes: Last
Come and Celebrate!!!
Swim Night at 7:30– Sign Up Here! October 24, 2013 Mobility/ Warmup: 2 Rounds: 10 PVC Overhead Squat 10 Situps 10 Supermans 10 Pullups 10 Pushups Gymnastic Strength: 4 Rounds:
You are stronger!
Wednesday, October 23 Yoga at 8pm – Sign up HERE Mobility/Prehab Row 250m or Run 200m15 Scapular Push Ups10 Jumping SquatsWith Barbell:5 Good Mornings5 Back Squats5 Behind the Neck Press5
