Did you know? PVCF athlete, Claudia Phillips is extraordinary! And we aren't the only ones that see it. Last weekend, she rowed from Sunderland to Holyoke, and that was after working out all week.

Claudia competed in the CrossFit Open the very first year it was held, and placed 36th in the world (after holding 13th place out of the gate!).

Claudia is consistent, caring, and committed! Here's to you, Claudia!

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!