PCFEndurance!
Friday, January 11, 2013 Mobility: Super Rack Stretch with BandOverhead Band DistractionKeg DrillAssisted Bottom of the SquatOver and Under Fence Group Warmup: With empty barbell:5 x 1 1/4 Front Squat5
The Bridge
Thursday, January 10, 2013 REMINDER! MDR Gym, no parking in the parking lot from 3:30pm on. The owner has rented the entire space. Park on the street, walk, jog, or
Open for WOD!
Wednesday, January 9, 2013 Mobility: Keg Drill Olympic Wall Squat Overhead Band Distraction Group Warm Up: 400 m Run 5 T-push ups, each side 10 PVC Dislocates 10 Overhead Squats
A healthy debate.
Tuesday, January 8, 2012 Just a friendly reminder to register for classes online! Mobility: DROM, include wrists and anklesPosterior chain flossingT-spine smash Group warm-up: Junkyard Dog! Classic Conditioning: 3 rounds
Not just any Monday!
Monday, January 7, 2012 Click HERE for the Weekly programming! Venice is officially open! First workout of the day will be at 5:30am! As we grow into our new home
New Year’s Race Half Marathon
Start Time: 9:00pm, Saturday Night – January 5, 2013Start Line: 7th Street & Grand Avenue – downtown Los AngelesFinish Line: 11th Street & Hope Street – downtown Los Angeles next to L.A. Live
Cooking Made Easy..
Sunday, January 6, 2012 Mobility/Warm-up: Jog 200 meters, forwardJog 200 meters, backwardKeg drill, 2 minutesAnkle mobility w/ bandOlympic wall squat or Assisted bottom of squat, 2 minutes Group warm-up:10 Dislocates
Getting Nervous… OC Throwdown in almost here
Saturday 1/05/2013 Mobility: Row 500m/ run 400mPosterior chain flossing10 Wall ExtentionsT-Spine Smash10 Lat Activations Classic Gymnastics Strength: 5 sets of 5 “Negative” Pullups, rest 90 seconds between sets
Fallen Fruit
Friday, January 4, 2013 Check out the new Super Schedule including Venice! Search by location or lead Coach! Mobility Row 500mAnkle MobilityHip Extension with BandPosterior Chain Flossing with Band Group
Hearts on Fire
Thursday, January 3, 2013 Winter Warm up (If you are cold! – Row 1K or Jog 800 m, then DROM) Group Mobility/Warm up: Shoulder PrepReview movements and set up for
