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Here's our PVCF Director of Smiles, Jack! Get your PVCF Hat and Hoodie! Click here!

 

 

 

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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips) (10 min)

2. Technique review: wallballs. (5 min)

3. Technique review: tire flipping. (10 min)

4. “Sisyphussified (‘Annie Karenina’ ed.)”

Athletes will be divided into two teams: Team A will flip the big tire 100′ as a timer, while team B does as many reps as possible of a given exercise (wallballs, sit-ups, and double-unders). When the tire has traveled 100′, teams switch. Each team flips the tire six times. Team with highest total of reps wins. (20 min) With time remaining, mobilization party.

  Have fun!