So many PVCF adult athletes share, "Just imagine if I had started CrossFitting when I was younger..." Well here's what it looks like!


Be sure to do your ten minutes of pre-class dynamic warm-ups.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

2. Technique review: the tire flip (10 min)

3. “Milkman Dan vs. Sisyphus”

Divide class into teams of two.

Team A does 200m heavy Farmer’s carries (one implement, switch hands as necessary. CHALLENGE YOURSELF.)


Team B flips the big tire as many times as possible.

When EVERYONE from Team A has returned, B heads out on their carries, and Team A flips the tire.

Six rounds. Team’s score is total number of tire flips from all rounds.

LIII: as written LII: as written LI: as written

(20 min cut-off)

4. With time remaining: foam roll party! (15 min)

Have fun!