Looking for some focus? Here's PVCF athlete, Scott Gast sharp and ready on the parellettes!


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

1. Two rounds: 10 PVC dislocates, 10 overhead squats, 10 PVC dislocates “in the hole” (5 min)

2. 15-10-5 of muscle snatches w/ empty barbell and strict chin-ups (10 min)

3. Run prep (5 min)

4. “Jan Brady” In teams of two:


  • Run one mile
  • 21-15-9 Overhead squats and pull-ups
  • Run one mile

(25 min cut-off)

Teams run together, then start on opposite exercises, switching when both have completed the work for that round. LIII: overhead squat @ 95/65lbs LII: overhead squat @ 50% 1RM, pull-ups as appropriate LI: not for time, run 800m, 3 x 5 overhead squat, 3 x 5 pull-ups, 2 x 5 overhead squat, 2 x 5 pull-ups, 1 x 5 overhead squat, 1 x 5 pull-ups, run 800m

With time remaining, mobilization party.




Have fun!