Spicy Egg Frittata
Sunday, August 25, 2013 Mobility: External rotation w/ theraband10 Cossack squats10 Lat activations + 10 Bar taps10 Deck squats Gymnastics Strength: 5 Rounds for Quality, as a group:30 second Hollow
Competition and Community
SATURDAY 8/24/13 Mobility/Warm up: 2 Rounds:Row 200 mWall facing air squats x10Prone PVC dislocates x10Behind the Neck Barbell Push Press x10 Classic Strength: 20 minutes to establish a
New Possible?
Friday, August 23, 2013 Mobility: 400 meter Run20 Walking Lunges15 Sit Ups10 Jumping Air Squats Classic Strength: High Bar Back Squat: 5X3 tempo back squats, as heavy as possible, pause
The Road
Thursday, August 22, 2013 Mobility/Warm up: 2 rounds:10 Inchworms (in place or across room)20 Bar activations, vary the grips10 Air Squats Gymnastics Strength: 5 Rounds or 15 minutes for Quality:2
Ask Questions.
WEDNESDAY 8/21/13 Mobility 10 Inch Worms10 Lat Activations10 Wall Extensions10 Jumping Squats10 Burpees Classic Strength: 3 Power snatches EMOM for 10 minutes. Notes: These should be performed without dropping
Postcard from the edge…
Tuesday, August 20, 2013 Mobility: Monster walksSamson stretchRack stretch w/ barbell2x:5 Pause Front squats (3 second hold in bottom)5 Push Jerks Classic Strength: 5X3 Front Squat, Heavy as possible, Rest
The New Advanced
Monday, August 19, 2013 This marks the first week that we will be adapting the advanced programming towards the competitive athlete. The strength portion is not meant to fit into
Lasagna for Breakfast…
Sunday, August, 18, 2013 Mobility/Warm-up: :45 seconds on :15 seconds off for 5 minutes of single undersGroiners10x InchwormsLat stretch, 30 seconds15x Ring rowsSamson stretch10x Jumping squats Partner Conditioning: Round 15
The Central Coast Clash!
Saturday, August 17, 2013, 7am to 5pm More than 20 PCF athletes have signed up for this, the first Individual local competition we ever supported as a gym and have
WOD Gear Competition
WOD Gear Team Series -Cal Tech in Pasadena August 17th 2013 8:00 a.m.- 5:00 p.m. Website: http://www.wodgearclothing.com/competition/
