PVCF athlete, Sandy Diamond always hits the 6 a.m. in Northampton with everything she's got!

Here she is with full focus on the clock for 3, 2, 1...GO before the run! Sandy's advice to New PVCF'ers? "Just show up and the rest is magic."



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

1. 21-15-9 reps not for time of muscle snatches and dips. If you are new to the muscle snatch, practice the 7 positions of the muscle snatch.(10 min)

2. Power Snatch: 10 minutes to work up to a heavy single for the day.

3. “Cindy Sherman” AMRAP 20:

  • 10 Pull-ups
  • 15 Push-ups
  • 20 Lunging farmer's walks (alternating)

Use kettlebells or dumbbells for lunging farmer’s walks. Choose a weight that allows you to do the first 3 rounds of lunges unbroken.

NB: please do not lunge through a turn under load.

LIII: as written LII: pull-ups as appropriate, push-ups as appropriate LI: four rounds not for time of 10 ring rows, 10 box push-ups, 20 walking lunges 4. September Mobilizations Have fun!