The bittersweet time for our PVCF Family: when we celebrate commencement for all of our student athletes, and then when we have to say goodbye! Here is a part of Team Smith: Julia and Tara! Congratulations to ALL!

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

1. In no particular order (and not for time, but you've got 15 minutes to complete):

  • 15-10-5 of calorie row and GHD sit-ups
  • 15-10-5 of muscle snatches w/ empty barbell and strict chin-ups
  • 15-10-5 of muscle cleans w/ empty barbell and ring dips

2. Technique review: the forefoot strike.

3. Run 5k for the BOARD!


  1. regular route.


  1. Go right when you leave the gym and run down Easthampton Rd
  2. Turn right onto Earle St
  3. Turn left onto Grove St
  4. Turn right onto Chapel St, which turns into West St
  5. Right onto Elm St
  6. Right onto South St
  7. Return to gym

Traffic is usually pretty light at the intersection of Earle and Grove Sts; nevertheless be extra cautious when crossing Earle.