The moment Laura HC got her first muscle up! There was not a dry eye at PVCF today as many of our athletes achieved their first muscle ups and PRs. Congratulations to all!

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


1. Technique review: four positions of the kettlebell clean. (15 min) http://pvcfhandbook.blogspot.com/2014/05/teaching-kettlebell-clean.html


2. EOMOM 8, odd minutes: 1 wall walk or 10′ handstand walk, even minutes: 8 kettlebell cleans or one-handed swings (4/arm)


3. “Partners in Crime”

In teams of two, AMRAP 20

1 k Row

100 Air Squats

100 Sit-Ups

100 Kettlebell Swings (53/35)

This is a chipper. Partition work as desired. Thanks to CrossFit New England for this one!


LIII and LII: as rx’d

LI: two rounds not for time of row 500m, 3 x 10 air squats, 3 x 10 sit-ups, 2 x 10 kettlebell swings. Rest as necessary between sets.

Have fun!