Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Strength Cycle Week 7, Day B9 Front squat 3 x 5. Add 10/5lbs to last Monday's weight. Bench press 3 x 5. Add 5/2.5lbs to last Monday's weight. Deadlift 1 x 5. Add 10/5lbs to last Monday's weight.

2. "Unbearable" Four rounds for time of PVCF Bear Complex (deadlift, hang power clean, front squat, push press, back squat, push jerk) x 3 Bear crawl 100'

Score is time to completion. 12 minute cut-off.

LIII: 135/95lbs LII: 95/65lbs LI: four rounds of 10 press, 10 front squats, :20 hanging knee raise hold

With time remaining, mobilize. Have fun!

THERE'S A LOT GOING DOWN AT PVCF TONIGHT

6:10pm Bring-a-Buddy WOD. The last one!

“You Brung 'Em, We Break 'Em”

In the first quarter, Buddy does 4 kettlebell deadlifts, and PVCF athlete does 8 kettlebell swings. Buddy does 5 kettlebell deadlifts, and PVCF athlete does 10 kettlebell swings. Buddy does 6 kettlebell deadlifts, and PVCF athlete does 12 kettlebell swings. Buddy does 7 kettlebell deadlifts, and PVCF athlete does 14 kettlebell swings. Buddy does 8 kettlebell deadlifts, and PVCF athlete does 16 kettlebell swings. In the second quarter, Buddy does 4 push-ups, and PVCF athlete does 8. Buddy does 5 push-ups, and PVCF athlete does 10. Buddy does 6 push-ups, and PVCF athlete does 12. Buddy does 7 push-ups, and PVCF athlete does 14. Buddy does 8 push-ups, and PVCF athlete does 16. In the third quarter, Buddy does 4 sit-ups, and PVCF athlete does 8. Buddy does 5 sit-ups, and PVCF athlete does 10. Buddy does 6 sit-ups, and PVCF athlete does 12. Buddy does 7 sit-ups, and PVCF athlete does 14. Buddy does 8 sit-ups, and PVCF athlete does 16. In the fourth quarter, Buddy does 4 medicine ball front squats, and PVCF athlete does 8 wallballs. Buddy does 5 medicine ball front squats, and PVCF athlete does 10 wallballs. Buddy does 6 medicine ball front squats, and PVCF athlete does 12 wallballs. Buddy does 7 medicine ball front squats, and PVCF athlete does 14 wallballs. Buddy does 8 medicine ball front squats, and PVCF athlete does 16 wallballs.

Score is time to completion. Have a blast!

BUT WAIT THERE'S MORE

7:20pm, it's our inaugural

Ladies Nightthumb

AFTERPARTY is in Greenfield!

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