PVCF just loves to host visiting CrossFitters. We know how hard it is to travel and train, so we aim to create a home away from home for our guests. And the coolest part? We often learn new things and become even more inspired by our new friends!

Here are Steve and his wife, Michele during a recent visit!


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

1. Technique review: 7 positions of the muscle snatch, 8 positions of the power snatch. (5 min)

2. Five minutes deliberate practice of the 8 positions of the power snatch. (5 min)

3. Power snatch

  • 1-1-1-1-1-1-1.

Seven sets to work up to the heaviest single you can handle IN GOOD FORM today. (20 min)

4. “Miserabel” Ten rounds for time:

  • 3 Power snatches
  • 10 Bar-facing burpees

LIII: Power snatch @ 60-70% 1RM LII: Muscle or power snatch as appropriate, burpees as appropriate LI: 4 rounds not for time of 5 muscle snatch, 10 box burpees, resting as necessry

20 min cut-off.



Have fun!