jondavine

We are supremely proud of our very own, Jon Davine! Jon has been selected as the new Assistant Chief for the Northampton Fire Rescue Department! Jon, his wife, Loren, and his twin boys, Zachary and Drew are all an integral part of our PVCF Family. Beyond the walls of our gym, they make the community a brighter and certainly safer place. We are so grateful for you, and we celebrate you!

NB: OUR SATURDAY TEAM WOD IS IN HADLEY: 220 Russell Street 01035

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

1. Technique review: building the handstand push-up. Down dog push-ups, pike push-up from box, handstand push-up, kipping handstand push-up.

2. Five minutes deliberate practice of Push Away from Object (vertical, inverted, dynamic) exercises to find the one that’s right for you.

3. Technique review: 7 positions of the power clean.

4. Five minutes’ deliberate practice of the positions of the power clean

5. “Captain Nemo”

In teams of two, five rounds for time of

  • Run 400m
  • 20 Power cleans
  • 20 Handstand push-ups

Run as a team, and then it’s “I go, you go” for the power cleans and the handstand push-ups. Divide the work evenly.

LIII: 155/108lbs power cleans

LII: 115/83lbs power or muscle cleans, load as appropriate. Use appropriate Push Away from Object (vertical, inverted, dynamic) exercise.

LI: Four rounds NFT of 400m run, 10 muscle cleans, 10 push ups (or dumbbell press). Rest as necessary.

 

Have fun!