Let's take a moment now to shine the PVCF spotlight on PVCF athlete, Megan Finn Grygorcewicz!

You could set your alarm clock to Megan's consistent 6.00 a.m. training regime. She's transformed her nutrition, her focus, and always challenges herself with more advanced progressions and skills.

GREAT job, Megan!



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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

3. Power clean

  • 2-2-2-1-1-1.

Six sets to work up to the heaviest single you can handle IN GOOD FORM today. (20 min) 4. Warm up your shoulders for power snatch and toes-to-bar (5 min)

5. “Grosse Point Blank” 21-15-9 reps for time of:

  • Power snatch
  • Toes-to-bar

LIII: Power snatch @ 115/83lbs LII: Power snatch @ 95/65lbs or as appropriate, toes-to-bar as appropriate LI: six rounds not for time of 5 muscle snatch and 5 supine leg raises, concentrate on your technique, rest as necessary

(10 min cut-off)

Have fun!