fitnessforeverbox

What better way to start 2017 than with your PVCF Family? January 16th to February 13th! The PVCF Fitness Forever Challenge for 2017 is four weeks to catapult you into living your goals!

$30 includes consultations, support, information, a T-SHIRT, and get you in the running for PRIZE MONEY during our award ceremony!

Click here to find out more!

Click here to register <3

 

 

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

1. Warm-up A: 100 double-unders (5 min)

2. Three rounds: 10 ring push-ups, 10 horizontal ring rows, 10 pistol into single-leg Romanian deadlift (alternating), 10 L-sit knee extensions (10 min)

3. "The Fire Rooster!"

In teams of two:

  • Row 5k
  • 100m Farmer's Carry (10 x 10m shuttle distance)

While Athlete A rows, Athlete B does Farmer’s carries for 100m. Upon her return, athletes switch places. (25 min)

Score is total distance of carry.

LIII: carries @ 2 x 53lbs/35lbs LII: carries as @ 2 x 44lbs/25lbs LI: as appropriate

Have fun!