Congratulations to PVCF athlete, Trey Wilson! Trey demonstrated such focus, courage, and consistency throughout the entire Open! What an inspiration you are, Trey!



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

1. 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) 2. ”Engines Ready” 5 rounds for time of:

21 Calorie Row 15 Burpee Box Jump overs 24/20”

(25 min cut-off)

LIII: as Rx’d LII: scale box and burpees as appropriate LI: 5 rnds of 12 Calorie Row 9 box jumps or step ups 6 burpees Have fun!