WOD Gear – Team Series
Registration is now closed, but we have one team competing! Come cheer them on! DECEMBER 18TH, 2011 OCCIDENTAL COLLEGE – JACK KEMP STADIUM 1600 Campus Road Los Angeles, CA 90041
One of those days….
Sunday, December 18, 2011 Warm-up: 1-2 rounds of the “Classic Warm-up” Rack Mobility 2 minutes Overhead Mobility drill 2 minutes Workout: Seven rounds for time of:205 pound Clean, 3 reps4
Once more, with feeling
Saturday, December 17, 2011 Row 250 metersDROMRow 250 metersShoulder Prep10 Wall Squats, slowPractice and load up on Bench Press. Rest as needed Resting 60 seconds between sets:Bench Press 2-2-2-2-2-2-2-2-2-2 Rest
PCF Holiday Party!
Thursday, December 15 from 7:00 PM to 10:00 PM Come celebrate the Holiday Season with your fellow PCFers! We have reserved Main on Main St in Santa Monica starting at
Old tricks for an old dog
Thursday, December 15, 2011 Due to the PCF Holiday Party, there will be no Evening Classes tonight, only open gym from 4:30-6pm! DROM10 Wall Squats (slow)Shoulder Prep10 Hip Extenstions2 minute
Getting there…
Wednesday, December 14, 2011 Don’t forget to re-test your Newtrition Challenge Workouts by this Weekend! Warm up:4-3-2-1 reps for Quality of:Power Clean, increase load each round20′ Bear Crawls Set up
The end is the beginning…
Tuesday, December 13, 2011 The Newtrition Challenge has officially ended! Make sure you get your data logged in and perform your final Challenge workouts! Warm-up: 2 Rounds for quality of:
Winter Classic Indoor Regatta
Check out the homepage for the event here. This (fun) competition will be done on the Indo-Row Rowing Machine and offers 1,2 or 3 different indoor rowing events of different
Next Level Invitational
The Next Level Invitational is a series of competitive events that we have taken part in over the past few months. The next event is Saturday, December 10th in Costa
Hips Don’t Lie.
Sunday, December 11, 2011 Warm-up: 10 Front Squats 10 Bounding Box jumps 10 Hollow rocks Hold Bottom of Squat for 2 min 5 Squat Cleans 10 Bounding Box jumps 10
