Have you tried our Team Weekend WODs? They are a blast!
Be sure to do your ten minutes of pre-class dynamic flexibility work
1. Easy 300m Row
2. 2 Rounds NFT: 10 cossacks squats (5/side), 10 hip extensions, 10 kip swings,
10 spiderman stretch (5/side), 10 single leg RDLs w/ DB (focus on glute activation)
3. Back squat
Six sets to work your way up to your heaviest triple of the day. Goal is to increase weights from week 1.
4. “Short Stack”
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Wear 20lbs weight vest if desired.
LIII: as rx’d LII: pull-ups as appropriate, push-ups as appropriate LI: 6 rounds not for time of 5 ring rows, 6 push-ups, 7 squats
5. Cash Out: 3 Rnds NFT:
- 15 weighted abmat sit-ups (heavy)
- 16 DB single arm row @2121 tempo (8reps/side)
Get your friends into On-Ramp starting this week!
This November, refer a friend or family member to On-Ramp, and they’ll be able to participate in the 3-class series at no charge! Share the gift of your PVCF Family!
Simply ask your friend or family to email: email@example.com with the following info:
- The name of the PVCF member who referred them
- Address, telephone number, and best email address
- Their desired On-Ramp A, B and C classes*
Once Sarah receives that info, her or one of our front desk staff will confirm the registration via email. *Note that we require pre-registration for this offer.