image Max sporting his top knot!

Sarah Tyrell's sister recently died. Her sister had a daughter, 9 year old Lily, who now will grow up without a Mom.  Our PVCF Family is deeply saddened, and we want to help! Our Saturday Team WOD is dedicated to Lily. Please join us in FGB and in raising funds for Lily's education and future.

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

1. Technique review: four positions of the push press. Resetting after every rep in training mode. Fast cycling of the push press in performance mode. (5 min)

2. Movement specific warm-up: do reps at each station.


One minute for max reps at each of the following stations:

  1. Wallballs
  2. Muscle cleans
  3. Box jumps
  4. Push Press
  5. Row (calories)

Rest for one minute and then repeat for a total of three rounds. Score is total reps.

This is a proprietary version of FGB. The sumo deadlift high pull has been replaced by the muscle clean, because the MC has greater transferability, and is less likely to be executed poorly in pursuit of more reps. Also, for reasons of safety, we discourage rebounding on box jumps. If you regularly score over 350 on traditional FGB, try today’s Competitor level.

LIII and LII: wallballs @ 20/14lbs, muscle cleans @ 75/55lbs, box jumps @ 20″, push press @ 75/55lbs

LI: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 strict press, row 10 calories. Scale weight as appropriate. Work on performing perfect mechanics consistently.


Remember, you can give even if you aren't able to attend, as well as all this week. Click here fore more information, and click here to give!