Mark your calendars, PVCF Family! We're having an 80s Prom (yes, in December!)



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

1. Warm-up: Three rounds not for time of 10 cossack squats, 10 goblet squats and 10 kip swings (10 min)

2. Back squat

  • 5-5-5-3-3-3.

Six sets to work up to the heaviest triple you can handle today. (20 min)

3. Technique review: the Rope Climb

4. “Narf” Three rounds for time of:

  • 15 Dumbbell thrusters (totaling ½ your body weight)
  • 3 Rope Climbs

*alternate starting movements for larger classes.

LIII: as written (33% body weight for female athletes) LII: dumbbell load as appropriate, plank climbs as appropriate LI: 15-10-5 reps not for time of db thrusters and ring rows

Review, as a group, the mobilizations for October. (20 min)

Have fun!!