The BEST part about Thanksgiving? Starting the day with your PVCF Family, of course!

The BEST part about Thanksgiving? Starting the day with your PVCF Family, of course!

 

💙Holiday Schedule💙

🦃
Wednesday: 
Normal schedule until... 
Northampton: 4.15 shall be the last class
(closes at 5.30) 
Hadley: 12.00 shall be the last class
(closes at 1.30)

🦃
Thursday: 
One WOD at 8.00 a.m. in Northampton! 
All are welcome!

(Open Gym in Northampton from
6.00 a.m. to 9.00 a.m.)

🦃
Friday: 
Hadley: closed
Northampton: 8.00, 9.15, 12.00, 4.15
(Last class at 4.15)

🦃
Saturday and Sunday: 
Normal schedule resumes!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 3 Rounds of 5 Prying Goblet Squats, 5/side Cossack Squat, 10 Good mornings or Hip Extension, 10 Muscle Snatch with empty bar

2. Back Squat
5-5-5-5

20 minutes to work up to a heavy set of 5 then hold for 4 total sets


3. 🔥“Firebreather’s Reward”🔥
AMRAP 15
50 Wallball 20/14
40 GHD Sit-ups
30 Burpees over the Bar
20 Power Snatch 115/73
10 Muscle Up

LIII: as rx’d
LII: sub 2:1 Strict Chin-ups for MUs, Weighted Sit-ups, scale wallball weight as needed.Power Snatch 75/53 or scale as needed
LI: AMRAP 15
20 Wallball
20 Sit-ups
15 Burpees
15 Ring Rows
10 Muscle Snatch
Rest as needed

Have fun!

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