We are one week away from the Open and PVCF Friday Night Lights! Two steps!

Register through CrossFit Games: here

and then here!




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

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

2. 3 rounds of: 10 goblet squat, 3 inchworms, 10 ring rows, 5/side single leg RDL

3. “Team Blue” For time: In teams of 2

  • 2000m Row
  • 100 Kettlebell swings
  • 1500m Row
  • 80 Kettlebell swings
  • 1000m Row
  • 60 Kettlebell swings
  • 500m Row
  • 40 Kettlebell swings
  • 200m Row
  • 20 Kettlebell swings

Divide all the work evenly between partners. Only 1 athlete works at a time.

LIII: 53/35 american swings LII: russian kettlebell swings or scale weight as needed LI: Individually do: 750m Row 30 Russian kettlebell swings 500m Row 25 Russian Kettlebell swings 250m Row 15 Russian Kettlebell swings




Have fun!