Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 8 minutes to complete 30-40 strict dips (ring, bar, box, or parallette). No bands. Partition sets and reps as desired.

2. Banded hip extension x 30/side

3. Prep for run.

4. Run 8 x 100m. 60-70-80% on your first three runs, 90% + for your next three or four efforts, then start cooling down. If you are prone to hamstring tweaks, USE CAUTION. If you are of a certain age, USE CAUTION. My main goal for this piece is to get you to stop yogging and start running. If you are brand new to sprinting, take 'er easy--maybe run as hard as you might to catch a bus.

5. Deadlift 1-1-1-1-1-1-1. After some rest, do sets of increasing weight until you've pulled your heaviest single for the day. Level I athletes, do 3 x 5.

AUGUST IS SPONSOR A FRIEND FOR ON-RAMP MONTH. Every PVCF member can sponsor one friend to take our three class On-Ramp course for FREE. If you know someone who's expressed some curiosity about this crazy cult you've joined, but has hesitated to try it for herself, this is the perfect opportunity. Invite them to come see our facility, meet our instructors, and check out our pedagogical style.

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ALSO! PVCF is proud to announce that The Paleo Athlete author STEPHANIE GAUDREAU will be delivering a lecture at PVCF Hadley on Wednesday, August 27th. Stephanie is also on the seminar staff for Whole 9; this is an incredible chance to get all your questions about the Paleo lifestyle answered.

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ALSO ALSO! LADIES NIGHT returns on Friday, August 29th with that most feared of the CF "Girls"...FRAN.

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