Melting Pot.
Wednesday, 10/2/2013 Yoga at 8pm – Sign up HERE Mobility/PreHab Jump Rope Warm Up – 2 minutesTheraband – Ext. Rotation/Shoulder Circles10 Burpees10 Scapular Push Ups15 Push Ups10 Scapular Push
Be the change!
Tuesday, October 1, 2013 Track Night at Santa Monica High at 7pm! Sign up HERE! Mobility/Warm-up: Keg drill 10 Scapula Push-ups Barbell rack stretch 10 Good Mornings 10 Back squats
Mechanics
Weekly Programming Links: Group Class, Advanced, Venice Barbell Club Beach Ultimate Frisbee on Thursday and “Diane” testing day on Friday! Monday, September 30, 2013 Mobility/Warmup: 200 meter JogDROM, 3
All-American Meat Lovers Chili
Sunday, September 29, 2013 Track at 8am and Yoga at 8pm – Sign up HERE Mobility/Warm-up: 3x: 100 ft. Bear crawl 10 Ring Rows :30 seconds skipping rope 10 Shoulder
Community
Saturday, 9/28/2013 Beach Workout at 1pm – Friends and family can join for free – Sign up HERE Mobility/Warm up: 2 Rds 10 PVC disloacates Handstand Holds (Hands as
Train On!!
Friday, September 27, 2013 Mobility: 400 m Run, then:3 Rounds for Quality of: – 30 second Flutter Kicks– 20 Air Squats– 10 Burpees Classic Strength: 4 Rounds or 20 minutes
YEAH PCF!!!
Thursday, September 26, 2013 Swim Night at 730pm – Sign up HERE. We now have 2 (two) lanes. Up to 12 athletes may sign up! Warm up/Prehab: Arm circlesBar ActivationsPlank hold,
Zeb
Wednesday, 9/25/2013 Yoga at 8pm – Sign up HERE Read below for an optional special workout for Zeb’s last day at PCF. Join us at MDR in the evening or do
Spot me!
Tuesday, September 24, 2013 Track Night at Santa Monica High at 7pm! Sign up HERE! Mobility/Warm-up: 10 InchwormsGristle/Groiners5 Back squats w/bar10 Good morningsBarbell rack stretch10 Front squats Classic Strength: Front
And I’m Spent
Weekly Programming Links: Group Class, Advanced, Venice Barbell Club Monday, September 23, 2013 Mobility/Prehab: 2 Rounds: 20 Jumping Jacks 10 Good Mornings with Barbell Super Rack with Barbell 5
