image Two of our smaller:) PVCF athletes at the Hot Chocolate Run! And two of the biggest and most effective fundraisers!

PVCF'ers filled Northampton today at The Hot Chocolate Run with smiles and team spirit! Thank you to everyone who came out to cheer or make their way through the course! 

And in the last push, we made over $2000.00 for Safe Passage!

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


1. 10 minutes Review of the four positions of the row and deliberate practice.


2. “Seabiscuit

  • 5 x 100m Row
  • 4 x 250m Row
  • 2 x 500m Row
  • 4 x 250m Row
  • 5 x 100m Row

In Teams of 2, One athlete rows while the other athlete rests, each athlete completes all of the assigned work.

Level III: and Level II: as rx’d.

Level I: 4 x 500m Row rest as needed between efforts


3. Cash-Out Challenge:

  • Max Unbroken Double-Unders (for the board!)
  • or  Max Plank


Have fun!