Joy!
Tuesday, December 25, 2012 Open Gym 8am-Noon today! Holiday Hike, Part Deux meeting at 7:45am at the gym and back in time to WOD at 11am! Mobility/Warm-up: Jog 400 meters10
On the Eve
Monday December 24, 2012 Be sure to check the schedule this week for our limited hours! Click HERE for the weekly programming! The first 15 minutes of class will be
5 Mile Saturday Run Club – Temescal Rivas Canyon Trail Run/Hike
Trail Info: http://www.venturacountytrails.org/TrailMaps/Topanga/TemescalRogersRustic.htm#TemescalRivasCanyon 5 mile Trail Run/Hike, Some portions are very steep and too hard to run so we will hike them, but the down and flat portions should be
Stay Warm
Sunday, December 23, 2012 Mobility: Keg drill3 Position Wall extensions, hold 30 secondsHip extension with bandAnkle mobility with band Group warm-up to be performed with PVC or bar: 10 Dislocates5
Chill Out!
Saturday, December 22, 2012 Warmup/Mobility: Row 500mOlympic Squat on the WallT-Spine SmashSuper Rack Stretch with BandHip extension with a band Strength: Front Squats 1) Every 45 sec for 3
The Agony and the Heresy
Friday, December 21, 2012 Warmup/Mobility: Row 500mOlympic Squat on the WallT-Spine SmashOverhead Band DistractionSuper Rack Stretch with Band Barbell Gymnastics 20 minutes to establish a heavy, but technically sound,
You ARE the Resource
Thursday, December 20th, 2012 Warm up/Moblity Keg Drill, 1 minutePosterior Chain Floss, 30 secondsOverhead Band distraction, 30 seconds Group Warm up: Deadlift Set up and review10 Deadlifts, light weight10 Push
Let’s Get Started Already
Wednesday, December 19, 2012 Reminder: There will be no 8:30 PM Open Gym tonight! Mobility: Run 200mAssisted Bottom of the SquatHip Extension with BandSuper Rack Stretch with BandLat Activations Group
Elementary.
Tuesday, December 18, 2012 Mobility/Warm-up: Skip rope 200 meters Pigeon on BoxInternal rotation stretch on barTrap smashTricep mash Group warm-up: 10 PVC dislocates10 Overhead squats5 Hang snatch (high hang)5 Hang
Holiday Hike!
HOLIDAY HIKE! The Venice location has taken up most of our time and resources, so we never had a chance to plan one of our famous PCF Holiday parties! We
