What a packed house in Northampton! Great athletic focus across the board and impeccable leadership by Coach Mael!

Bravo PVCF Family!


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

1. Run 400m at a leisurely pace (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. Back Squat

  • 5-5-5.

Repeat your first three sets from Week 1 of this cycle. DO NOT MAX OUT. (10 min) 4. "From Russia With Love" As many rounds as possible in 8 minutes of:

  • 5 front squats
  • 7 kettlebell swings (Russian style)

LIII: 155/108lbs front squats, 88/70lbs kettlebell LII: 115/83lbs fs, 70/53lbs kettlebell LI: Scale as appropriate.

5. Cash-out:

  • Gymnastic Skill Work EMOM 10

Choose an appropriate rep scheme that you can maintain without misses or muscle failure. Allow for about :30 of rest each minute.

LIII: Muscle-ups LII: Strict chin-up or Chin-up static hold (chin over bar or 90 degrees) LI: active hang from pull-up bar. Choose a time domain you can maintain.




Have fun!