Congratulations to PVCF athlete, Sandy Diamond for winning ✨the PVCF Spirit of the Open Award! Sandy embodies team spirit, personal growth, and courage in everything she does.

Congratulations to PVCF athlete, Sandy Diamond for winning ✨the PVCF Spirit of the Open Award! Sandy embodies team spirit, personal growth, and courage in everything she does.

 

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

1. Warm-up A: 100 Double unders (5 minutes)

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 

3. 😉Choose one: 


👨‍🎤"Cindy"👨‍🎤
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats

Level III and Level II: as rx'd. 
Level I: 10 rounds not for time of 3 pull-ups, 4 push-ups, 5 squats. 

Scale movement assistance and/or exercise volume as appropriate. 

or

👩‍🎤"Mary"👩‍🎤 
AMRAP 20
5 Headstand push-ups
10 Pistols (alternating) 
15 Pull-ups

Level III: HeSPU to red crash mat
Level II: HeSPU to one Abmat. 
Level I: NA.


Have fun!
 

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