image Saturday's WOD had both classes rowing like a fleet of Vikings! Here's PVCF's rowing coach, Liz demonstrating beautiful form. She also just celebrated her third CrossFit anniversary with PVCF! We love you, Liz!


Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders. 2. Jovan breathing techniques. 3. Technique Review: The squat thrust and kettlebell swing. 3. "Space Oddity" 

7 Rounds of :40s on/ :20s off at each station of:

  • Kettlebell swings
  • Shuttle runs
  • Squat thrusts

LIII: 70/53 LII: 53/35 LI: 5 rounds of :40s on/:20s off Rest 2 minutes between movements. scale kettle bell as needed. Have fun!