Oly Cow!
Wednesday, March 4, 2012 CrossFit 201-Nutrition Discussion, tonight at 8:30! Nutrition is the Foundation wmv/mov! Open Gym will be cancelled. Mobility: 10 Wall Extensions 10 PVC Dislocates Hip Mobility with
People helping people.
Tuesday, April 3, 2012 Mobility:Shoulder prep Warm-up:Basic dot drill, 30 seconds10 “Perfect Burpees”10 Bar taps5 Kipping pull- ups5 Chest to bar pull-ups5 Weighted Pull-ups10 Handstand shoulder taps5 Handstand push-up progressions5
Yay Regionals Potluck Party!
Join us to celebrate the advancement of the PCF team into the CrossFit Games Regionals! This Sunday, from Noon until the sun goes down we will be hanging out at
Get a little F&R
Monday, April 2, 2012 The CrossFit 201 – Nutrition Discussion is this Wednesday Night at 8:30pm! Open Gym and Oly Lifting will be cancelled! Mobility: Jog in Place with a
“Welcome to the Party”
Sunday, April 1, 2012 Join us at the Yay! Regionals Potluck starting at noon! Mobility:Jog 200 metersAnkle mobility w/ band, 1 minuteJog 200 metersHip mob on box, 1 minuteJog 200
Brigand!
Saturday, March 31st, 2012 Good Luck to Zak on running the Ironman 70.3 in Oceanside today!! Don’t forget the Yay! Regionals Potluck tomorrow! Mobility:Keg Drill, 2 minutesPidgeon on box, 2
Crossfit Endurance 201
Friday, March 30, 2012 Potluck this Sunday! Check out the details HERE and post what you’ll be bringing along! Mobility:Keg Drill, 2 minutesHip Mobility on Box, 2 minutes each side
The Soft Good bye
Thursday, March 29th, 2012 Mobility:Shoulder Prep Warm up:2×10 jumping squats10 Bar Taps10 deadlifts10 power cleans10 push jerks10 pull ups Load up and rest as needed Every minute on the minute
Regionals Baby!
Wednesday, March 28th, 2012 Click HERE to get your tickets to the CrossFit Games Regionals! Click HERE for more details on the event! Mobility:Groiners, 1 minute each legSampson Stretch, 30
Hashing Run
Every heard of hashing? After hearing about this crazy sport, I thought of a few CrossFitters that might be down! Eric Brach is a member at PCF and has invited
