We've got your weekend covered! Saturday: Noho PRIDE Parade! (Meet behind the Northampton Brewery by the PVCF Banner at 11.00 a.m. March for a little or the whole way; it's a blast!) Sunday: Ari's muscle up clinic at 9.00 a.m. in Northampton! (Pre-req. is 1-2 muscle ups! HAVE FUN PVCF!


1. Review the pre-class dynamic warm-up as a group.

2. Technique review of the russian kettlebell swing.

3. “Popov” 4 sets of:

  • 15/12 Cal Row
  • 12 Russian kettlebell swings
  • Rest 3 minutesScore is time for each individual round. They should be sprints.

LIII: 70/53 LII: 53/35 LI: scale Kettlebell as needed

4. Cash-out:

  • 2-5 sets of
  • 10-15 deadbugs
  • 10 side press w/ kb or windmills


Have fun!


REMEMBER! SATURDAY IS PVCF in NOHO PRIDE DAY! Gather at the PVCF Banner at 11.00 a.m. behind the Northampton Brewery!