Spring is here! PVCF athlete, Becky, gets ready for some 400 meter sprints outside!

NB: Olympic lifting class is cancelled on Saturday.



1. Review, as a group, the elements of the pre-class dynamic warm-up. (15 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. "Pai Mei's Finishing School for Young Ladies"

  • AMRAP in 2 minutes of team Prowler push
  • Rest one minute
  • AMRAP in 2 minutes of 10m farmer's carries
  • Rest one minute

Repeat for a total of four cycles. Two teams. Team A starts out in the parking lot with two Prowlers, one loaded with two 45lbs bumpers, the other with 25lbs bumpers. Push for 30m, switching out athletes every 10m (if necessary, working as a team of two). Meanwhile, Team B is inside, carrying kettlebells back and forth between parallettes set 10m apart.

NOTE: when you reach the end of your 10m walk, do NOT swing around. Put kettlebells down, turn around 180 degrees, then pick them back up before resuming your walk. When 3 minutes is up, teams switch sides. Team score is 1 point for every 10m prowler push plus AVERAGE number of individual 10m farmer's carries.

Have fun!!