Coach Pat helps new PVCF athlete, Lucy during his class. Our instructors strive make each class special for all levels!

ROPE CLIMB SEMINAR AT 11.15 a.m. in Northampton! All are welcome!

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

1. EMOM 10 Turkish get-up x 2 (alternate sides on the minute)

If your TGUs are still developing, 10 minutes deliberate practice

2. Alternate run prep w/ light kb swings and kip swings. (10 min)

3. “Oooh Dream Weavah” Five rounds for time of:

  • Run 800m
  • 30 Kettlebell swings
  • 30 Pull-ups

25 min cut-off

Run as a team, split the swings and the pull-ups evenly. Partition as desired.

LIII: American swings @ 70/53lbs LII: American or Russian swings, weight as appropriate, pull-ups as appropriate LI:

Have fun!