Intern Ben V., our Athlete of the Month! In the words of a morning athlete:

"Ben has an excellent eye, and a sensitive heart. He's improved all of my lifts and helped me climb the rope for the first time in my life! He is really a special addition to your coaches." For more about Ben, click here!

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

3. "Sunny Day Real Estate"

In teams of 2, AMRAP 20

40 Box jumps

50 Shoulder-to-overhead

60 Pistols

70 Kettlebell swings

Divide work evenly. Score is total reps.

Level III: 30/24" box, 135/95lbs push jerks, 70/53lbs kettlebells swung American-style

Level II: 24/20" box, 105/73lbs push press or push jerks, 53/35lbs kettlebell swung American or Russian style

Level I: 20 box jumps, 30 presses, 40 walking lunges, 50 kettlebell swings. Do not do more than one set of 10 without taking a break.

PVCF Breakfast WOD! This coming Thursday, February 12 at 10:45am All are Welcome!
Sylvester's Restaurant in Northampton! 


Hungry for some community! Want to learn how to eat at a restaurant and stay on point? Come on in for the Breakfast WOD!