One of the many wonderful things about the Summertime at PVCF? We get our returning academic PVCF athletes that work in the Valley for the Summer! Here's Liselle who came from a recent adventure in Australia!


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

1. Technique review: the rope climb.

2. Five minutes deliberate practice to find the correct Hybrid (squat, pull to object [vertical]) exercise for you.

3.ÔÇťAlien Lanes" In teams of two,

  • 30 Rope climbs
  • Run one mile in 10 sec sprint intervals
  • Row 2k (2 x 500m each)

LIII: as Rx'd. Divide rope climbs evenly. Mile is covered like this: Athlete A sprints for a count of 10 "Mississippi"s. They halt, and Athlete B sprints. As soon as B reaches A' s position, A is off for another ten second sprint. When they stop, B follows. NOTE: only A counts. B simply has to run to catch up. Penalty of one burpee for every second over 25 minutes. LII: scale rope climb as necessary LI: 10 plank climbs, run 800m, row 1000m


Have fun!

Want to make PVCF even more excellent and wear our new shirt for free? We want to know how we can improve your experience. Please take a moment to take our PVCF Survey!

Click here!

Every member who takes the survey is entered to win a free limited, first edition Monthly T-Shirt!