Claudia B. at our last total. She just celebrated her One Year anniversary with PVCF! Read her story below!

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

1. Practice handstands and handstand walking for ten minutes.

2. Technique review: strict toes-to-bar, the kip swing, and the kipping toes-to-bar

3. "An Anthropologist on Mars" For time, in teams of 3: Row 500m 25 Front rack walking lunges 25 Toes-to-bar 25 Push-ups 20 Walking lunges 20 Toes-to-bar 20 Push-ups 15 Walking lunges 15 Toes-to-bar 15 Push-ups 10 Walking lunges 10 Toes-to-bar 10 Push-ups 5 Walking lunges 5 Toes-to-bar 5 Push-ups 100 Double-unders

LIII: 115/83lbs LII: 75/55lbs LI: Three rounds not for time of 10 walking lunges, 10 supine leg raise, 10 push-ups. Rest, and then row 1000m as rowers become available.

When Athlete A completes the row and moves to the walking lunges, Athlete B begins his first row. When he's done, Athlete C begins, while B chases A through the chipper. Score is Athlete C's time to completion. 30 minute cut-off.

Have fun!


"A working mom of two, I had been running and doing kettlebells and various other athletic things for years but always struggled with my weight, confidence, and body image. I had resigned myself to thinking of exercise as a stress reliever but something that didn’t improve my appearance or strength in any noticeable way. In December 2013, I decided to join PVCF “just for the winter” when running outside was so icy and then go back to running in the spring. Within five days of joining I was totally hooked even though—or maybe because—everything was so damn hard! It is still very hard, but now, a year later, at 48, I have improved and I am down by over 20 pounds and two clothing sizes. I am stronger than I have ever been in my life and feel so much younger too. While there will always be people who can do more than me, I actually think of myself now as an athlete. It has also been so powerful emotionally and physically to feel like I am progressing, at a time in life when many of my peers think it is all downhill. I also feel I am giving my sons the gift of seeing that women can be powerful and that mothers can and should take care of themselves. I am excited to see what Year 2 brings and where I go from here. I have met the most amazing, supportive group of people, of all ages, at PVCF and their strength, determination, courage and camaraderie have encouraged me so much." In the past year, her Back Squat has increased by 45#, Deadlift by 60#, and she has shaved off 2 minutes to her mile run! Congratulations!

claudia1                                                                                    claudia