Happy Father's Day to all of our Father Figures! Being a parent can be rewarding and tough. Today, we celebrate that PVCF shows us that when we move heavy things, we never need to do it alone <3 Here's Coach Paul and his daughter during a WOD!


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

1. Warm-up A: 100 Double-unders (5 min)

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. Front squat

  • 5-5-5 @ 50% 1RM (10 min)

4. “Motheraya” In teams of two, AMRAP 20:

  • 20 Wallballs
  • Run 200m

One athlete throws the medicine ball as the other runs. Upon return, they switch. Score is total wallballs.

LIII: 30/20lbs medball LII: 20/14lbs medball LI: 5 rounds NFT of 10 wallballs and run 200m


Have fun!