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.