atday PVCF Family!



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


1. 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) (10 minutes)


2. Every 3 minutes for 12 minutes:

  • :30 sec Max Effort muscle cleans at 50% of 1RM power clean.

(go hard with good form!) rest remainder of 3 min period. Share bars if needed, partner A goes at 0, partner B goes at min. 1 etc. Score is total reps.


3. Recover/Tire flip review


4. “Sisyphussified  (Annie edition)”

Athletes will be divided into two teams.

Team A will flip the big tire 100′ as a timer, while team B does as many reps as possible of a given exercise  (butterfly sit-ups, and double-unders). When the tire has traveled 100′, teams switch. Each team flips the tire 4 times. Team with highest total of reps wins.

Have fun!