aaynatmasters Congratulations to our PVCF Athletes who competed today in the Master's Throwdown at Shoreline CrossFit!

  • Jesse Mager: 2nd place
  • Ayn Toppin: 3rd place
  • Matt Tudryn: 3rd place
  • Joshua Rosenthal: 7th place
  • Gabby Washburn: 9th place
  • Chris Heaney: 11th place
  • John Urschel: A tremendous victory in his first competition! He achieved personal records all day long!

Bravo Team!



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

1. EMOM 8:

  • Even min: 2 wall walks
  • Odd min: 10 L-sit knee extensions

2. EMOM 8:

  • Even min: 10 kip swings
  • Odd min: 20 walking lunges (alternating)

3. Jovan breathing exercises

4. “Indoors Nicole” EOMOM 21:

  • First minute: max 10m shuttle runs
  • Second min: max pull-ups
  • Third minute: rest

Score is total runs/total pull-ups


LIII: C2B pull-ups

LII: Pull to Object (vertical) exercise as appropriate

LI: five rounds not for time of 15 shuttle runs, 8 ring rows

Accrue 1 min in active hang, then

Accrue 1 min in passive hang



Have fun!