We are thrilled to announce Tuesday's WINNERS of the PVCF Member Appreciation Week!! Two rounds of applause for Aiden Wilburn (Hadley) and Kathleen Collins (Noho)! And you can see Aiden's photo finish here today with our Theo Scott! Congratulations! And check out all of the comments on our website! So fun!!

We are thrilled to announce Tuesday's WINNERS of the PVCF Member Appreciation Week!!
Two rounds of applause for Aiden Wilburn (Hadley) and Kathleen Collins (Noho)!
And you can see Aiden's photo finish here today with our Theo Scott!
Congratulations! And check out all of the comments on our website! So fun!!

 

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

1. Member Appreciation Challenge: Pizza Delivery Warm-up game ๐Ÿ’๐Ÿฝ

Click here to see the game!!

*Participation is optional. (10 min)

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. Front Squat

3-3-3-3-3

Fifteen minutes to work up to a heavy set of 3 for the day.

4. "Angie"
For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

LIII: as rx'd.
LII:
AMRAP 4 Pull-ups (If you get to 100 before time is up, move on to...)
AMRAP 4 Push-ups (If you get to 100, move on to...)
AMRAP 4 Sit-ups (If you get to 100, move on to...)
AMRAP 4 Squats (If you get to 100, stop)
BE SMART ABOUT THIS. Most trainees will not need anything like 100 reps to get the most out of this workout. Try to select a Pull to Object exercise that will allow you to get something like 50-60 reps in the allotted time. If you complete all 400 reps <16:00, record your time. Otherwise put pull-ups/push-ups/sit-ups/squats on the board.
LI: 3 x 10 pull-ups or ring rows, 3 x 10 push-ups, 3 x 10 sit-ups, 3 x 10 squats. Rest 30-60 seconds between sets.

Have fun!

๐ŸŽ–๏ธ๐ŸŽ–๏ธ๐ŸŽ–๏ธ๐ŸŽ–๏ธ๐ŸŽ–๏ธ๐ŸŽ–๏ธ๐ŸŽ–๏ธ๐ŸŽ–๏ธ
Remember to
enter your workout results in the comment section on the website each day to be entered to win a prize! Everyone who checks in to class 3 days or more this week will also be entered to win!

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