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Happy Birthday to one of our original PVCF Family members, Kathy Borawski!

Here she is in 2009 surrounded by some muscle!

Here's to you, Kathy! May your year be filled with more health, more laughter, and much love...we sure do love you! (pictured with Matt Bronson, Greg Saulmon, and John Collins!)

 

 

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

1. Review proper handstand technique land scaling. Practice handstands and handstand walking for 10 minutes.

2. Technique review: building the thruster. Five positions of the thruster.

3. Five minutes deliberate practice of the thruster.

4."Team Barb Wire"

  • 40 Sit-ups
  • 30 Push-ups
  • 20 Pull-ups
  • 10 Thrusters

Rest exactly three minutes and then repeat for a total of four rounds. 20 minute cut-off.

LIII: thrusters @ 135/95lbs LII: scale push-ups and pull-ups to appropriate level of complexity, thrusters @ 105/73lbs LI: 20 sit-ups, 15 push-ups, 10 pull-ups, 5 thrusters, four rounds, not for time.

Have fun!

 

PVCF HOLIDAY SCHEDULE

Wednesday: Normal schedule until...
Northampton: 4.15 shall be the last class (closes at 5.30).
Hadley closes after the 1.30 (2.45)).
Thursday: One WOD at 8.00 a.m. in Northampton! All membership class! All are welcome!
 
Friday:  Hadley: 12.00, 1.30, Open Gym from 2.00-4.00, 4.15 (Last class at 4.15)
Northampton: 9.15, Competitors (10.15), 12.00, Open Gym from 3.00-5.30, 4.15 (Last class at 4.15)
 
Saturday and Sunday: Normal schedule resumes:)

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