In case you haven't heard, Kylie and Mukunda have a bigger family now! The newest PVCF baby is Zoe Isadora Feldman! Congratulations to you both.If you would like to be a part of their food or supply train, click 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. "Cross-eyed Mary"


  • 3 muscle-ups
  • 6 pistols (alternating legs),
  • 12 kettlebell swings (70/55lbs)

LIII: as Rx’d LII: muscle-ups, band-assisted muscle-ups, or pull-ups 2:1, as appropriate. Pistols, single-leg squats from box, reverse lunges, as appropriate. 53/35lbs kettlebell. LI: 5 rounds NFT of 5 ring rows, 10 lunges (5/side) , 10 kettlebell swings (russian-style), 5 push ups (rest as necessary between efforts).

3. With time remaining, foam roll. Have fun! Have fun!