Sarah Tyrell's sister recently died. Her sister had a daughter, 9 year old Lily, who now will grow up without a Mom.  Our PVCF Family is deeply saddened, and we want to help! Our Team WOD on July 25th will be dedicated to Lily as a fundraiser. You can help at ANY time though:

Please join us in raising funds for Lily's education and future. Click here and scroll to the bottom to give.



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

1. Technique review: the thruster. No matter how experienced and salty a CrossFitter you are, you can always benefit from honing your technique. Positional drills: 1-2-3-2-1-4-5, 2! Go!, 3! Go!

2. Back squat 10-10-10-10. Sets across.

3. “Good ol’ Freda”

Four rounds for time of

  • Run 400m
  • 10 Front squat

LIII: 135/95lbs front squats

LII: 105/83lbs front squats, or as appropriate

LI: four rounds 400m or 200m walk, 2 x 5 front squats or dumbbell swuats.

Have fun!