PVCF athlete, Shoshana Gladstone Wirth gracefully supports it all: being a Mama, a friend, a professional, and a CrossFitter! Thank you for inspiring everyone at PVCF, Shosh! With a PVCF Family, we can do it all together!



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 (10 min)
2. Run Prep
3. “Blavatsky”
  • Run 400m
  • 15 Russian swings
  • 10 Box Jumps 24/20”
LIII: Russian swings @ 88/70lbs
LII: Russian swings @ 70/53lbs (or as appropriate)
LI: five rounds not for time of run 400m, 10 Russian swings, 8 box jumps
4. Review, as a group, the mobilizations for August (20 min).
Have fun!