asmallkate 16.3 Announcements!
Here's a reminder that the 4.15 p.m. class in Northampton is the last WOD class of the day (the 5.15 will still run in Hadley).
Team Blue practice will begin at 1.00 p.m. in Hadley!
Team Gold practice will begin at 5.30 p.m. in Northampton!
The Raffle Door Prize for this week is a case of Kill Cliff (12)!
And finally, given some of the tremendous individual performances from both the Blue and the Gold Teams, we will be choosing a "PVCF Open Team Cup Most Valuable Player"! We are just so impressed with the heart, soul, and athleticism that has been expressed thus far!


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

1. 15-10-5 reps of:

  • hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec).

If you don’t know the hang squat clean, hang power clean or hang muscle clean. (10 min)

2. Technique review: the push jerk (10 min)

3.“Gracie Ann”

50-40-30-20-10 reps for time of:

  • /2 Push jerks*
  • Double-unders
  • Sit-ups

*“/2” means half, so 25-20-15-10-5 push jerks. 25 min cut-off.

LIII: push jerks @ 135/95lbs LII: push jerks @ 95/65lbs LI: four rounds not for time of 10 push jerks or push press, 10 sit-ups, 2 minutes of double-under practice

4. Foam Roll!


Have fun!