anoreen Here is PVCF's Noreen adjusting the bar and focusing before her back squat. Her dedication since day one at PVCF has been phenomenal! Great job, Noreen!

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



21-15-9 of:

  • Cal Row
  • Tuck Crunches or V-ups

2. “Blackwater”

10-8-6-4-2 reps for time of:

  • Deadlifts
  • Muscle-ups


LIII: deadlifts @ 80%1RM

LII: deadlifts @ 70% 1RM, sub 2:1 dips for muscle-ups today

LI: six rounds not for time of 5 deadlifts, 5 parallette or box dips

10 minute cut-off


3. Cash-out Challenge!

  • Max Kipping Pullups+ :30s Hang+ Max Kipping Pullups


3 rounds of:

  • Max Hang from Pull-up Bar
  • 30’ Waiters Carry, each arm
  • 6/side Weighted Bulgarian split squat

Have fun!




  • TOTAL ON SATURDAY IN HADLEY! (please arrive by 9.30 a.m. to warm-up, or anytime to cheer!)
  • CROSSFIT DEFENSE 3 ON SUNDAY IN NORTHAMPTON! (free! begins at 9.00 a.m.!)