victoriousLiz, Chris, and Laura, 1st place in open relay at the Rockrimmon Regatta. Not pictured: Sarah, 1st place in her age group 2k, and Claudia, teammate with Liz, Laura and Sarah in their 1st place finish in the women's 2k relay. PVCF is so proud!

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

1. Warm-up A: 100 double-unders

2. 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

3. "Kilmister" In teams of two: Row 10/7.5k

Level III: penalty of 1 burpee for each second over 38:00 Level II: for time Level I: Teams of three row 6k, broken up into 500m pieces.

Have fun!