It is the LAST workout of the OPEN this weekend! We shall only be cancelling the 6.45 p.m. so warm ups start at 6.30 p.m. And this shall be our last PVCF's Friday Night Lights for this Open Season! You've all competed so magnificently. Cheer, sweat, and celebrate 17.5. 🌟💫Come join the fun afterwards at Quarters in Hadley!💫🌟

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

1. Review, as a group, the elements of the pre-class dynamic warm-up. (15 min)

2. Technique review: four positions of the push press. Resetting after every rep in training mode. Fast cycling of the push press in performance mode. (5 min)

3. Warm up with reps at each FGB station (10 min)

4. “FIGHT GONE BAD! (PVCF Ed.)” One minute for max reps at each of the following stations:


Wallballs Muscle cleans Box jumps Push Press Row (calories)


Rest for one minute and then repeat for a total of three rounds. Score is total reps. This is a proprietary version of FGB. The sumo deadlift high pull has been replaced by the muscle clean, because the MC has greater transferability, and is less likely to be executed poorly in pursuit of more reps. Also, for reasons of safety, we discourage rebounding on box jumps. LIII and LII: wallballs @ 20/14lbs, muscle cleans @ 75/55lbs, box jumps @ 20″, push press @ 75/55lbs LI: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 strict press, row 10 calories. Scale weight as appropriate. Work on performing perfect mechanics consistently. 17 min cut-off.

Have fun!