ryanNew PVCF athlete Ryan Russian-style swinging the Sun.

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

1. Every :30 for ten minutes, do a Turkish get-up.

If your get-ups are still developing, practice for ten minutes.

2. Technique review: the midfoot strike.

3. "Do the Collapse" In teams of two, for time: 100 Kettlebell swings 100 Sit-ups 100 Burpees

Athlete A does reps while Athlete B runs 200m. Upon B's return, A heads out, and B picks up where A left off.

Level III: 70/53lbs kettlebell swung American style, GHD sit-ups, burpees to target 6" above reach Level II: 53/35lbs kettlebell swung American or Russian style, GHD sit-ups or tuck crunches Level I: 80/80/60 reps

REMINDERS! KETTLEBELL SEMINAR @ 9am today. We're giving away a free pair of PVCF-customized Reebok CrossFit Lifters to anyone who gets two friends to sign up for three months. A whole bunch of other great PVCF events coming up: Wednesday, April 16th, 8pm: Game Night Saturday, April 19th, 11am: The First Annual Greg Brady Memorial Chin-up Contest Saturday, April 26th, 10am: SELF Magazine Fitness-palooza (UMASS) Saturday, Mary 3rd, 8pm: PVCF Prom and Fundraiser For Ayn's Trip to Regionals. $10 cover. Wednesday, May 7th, 8:30pm: PVCF Movie Night