Our adult PVCF athletes know that working out is so fun with friends. Now we get to share this secret with our kids! It's a blast!

For more information on our PVCF Youth Programs, email:

Or check out our Youth Page. Click here!


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

1. Warm-up D: 3 rounds of the Standard Warm-up (10 minutes)

2. Building the pistol: reverse lunges, hanging leg pistol from a box, elevated leg pistol from a box, pistol. (5 min)

3. “AKT” AMRAP 12:

  • 12 Kettlebell Swings 70/53
  • 12 Pistols (alternating)
  • 12 TTB

LIII: as Rx’d LII: 53/35 or scale KB as needed, scale pistol and TTB as appropriate. LI: Russian kettlebell swings, reverse lunges, supine leg raises rest :30 seconds after each round

4. Review the Kettlebell Windmill: click here!

4. Cash-out: EMOM 10: 1 Turkish Get-up + 1 KB windmill

(perform KB windmill at the top of each TGU before returning back to the floor, alternate sides each minute, use a light to moderate weight!)



Have fun!