Coach Damian is getting MARRIED on August 11th! And no, we aren't going to crash their beautiful wedding ;) Our PVCF Family has asked about how we may support Damian and Haley. Click the link below to write a message or share your love! Here's to celebrating these PVCF Champions! click here!

Coach Damian is getting MARRIED on August 11th!

And no, we aren't going to crash their beautiful wedding ;)

Our PVCF Family has asked about how we may support Damian and Haley. Click the link below to write a message or share your love!

Here's to celebrating these PVCF Champions!

click here!

 

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

1. Technique Review: The Push Jerk

2. Warm-up F:Three rounds w/ empty barbell of 3 deadlifts, 3 power clean, 3 front squats, 3 press, 3 push press, 3 push jerks. (7 min)
 
3. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
 
4. ”D3”*
For Time: 

600m Run (3 laps around building)
2 Rounds of “DT” 155/108
600m Run
2 Rounds of “DT” 155/108
600m Run
2 Rounds of “DT” 155/108
600m Run
 
 
(25 minute Cut-off)
*Courtesy of Crossfit New England.
 
1 round of DT= 
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
 
LIII:as Rx’d
LII: 135/93 or scale weight down as needed. 
LI:3 Rounds for time of:
Run 600m
12 Deadlifts
9 Hang Muscle Clean
6 Push Press
 

Have fun!

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