When people ask "What do you DO at CrossFit?" I usually say, "Oh, you know, it's a lot of hanging out with friends."

Here's PVCF athlete, Bonnie Kasal hanging out with her friend, and PVCF Instructor, BK!


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

1. EMOM 8:

  • Even minutes: 5-7 muscle cleans w/ barbell
  • Odd minutes: 5-7 Overhead squats

2. Power clean

  • 3-3-3-3-3-3.

Six sets to work up to the heaviest triple you can handle today. (20 min)

3. “Gustav H.” Three cycles of:


  • 75 Double-unders
  • 15 Deadlifts 225/150lbs
  • Rest one minute

Score is total deadlifts. (12 min)

LIII: as written LII: if your double-unders are still developing, :90 practice per round, deadlifts @ 60% 1RM LI: three rounds not for time of 1 minute double-under practice, 10 deadlifts

4. Cash-out: EMOM 8

  • 1-2 Turkish get-up (light to moderate weight)

Have fun!