Welcome Coach Molly, Coach Tony, and Coach Josh to the PVCF Family! Read more about them on our instructor page here!

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Technique review: the rope climb

3. “Ronda”


  • 5 Burpees
  • 1 Rope climb
  • 5 Deadlifts
  • 10 Double-unders

Rest one minute and repeat for a total of four cycles

LIII: deadlifts @ 185/115lbs

LII: deadlift @ 135/95lbs. If your double-unders are still developing, five attempts each round

LI: six rounds not for time of 5 box burpees, 5 ring rows, 5 deadlifts, 30 second double-under practice.

Have fun!