It's always great to wake up and celebrate with your PVCF Family!


*Friday Schedule: Hadley: 12.00, 1.30, Open Gym from 2.00-4.00, 4.15 (Last class at 4.15) Northampton: 9.15, Competitors (10.15), 12.00, Open Gym from 3.00-5.30, 4.15 (Last class at 4.15)


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

1. Warm-up A: 100 double-unders (5 min)

2. EMOM 10:

  • Turkish get-ups x 2. Alternate sides on the minute. (10 min)

3. Bench press

  • 3-2-2-2-1-1-1.

Seven sets to work up to the heaviest single you can handle today. (20 min)

4. “Games at High Speed” In teams of 2, AMRAP 12:

  • 15 x Shuttle run 10m
  • Max push-ups

Max rep push-ups in the time it takes your partner to run 15 shuttle runs. Athletes switch when both have completed assigned work. Score is total push-ups for both athletes.

LIII: Strict HSPUs LII: as written or push-ups as appropriate LI: 4 rounds not for time of 10 x 10m shuttle runs, 10 push-ups

5. Mobility:

  • Pec Smash w/ Lax ball
  • Calf Smash


Have fun!