1.Review, as a group, the elements of the pre-class dynamic warm-up.

2. Jovan breathing exercises.

3. “Bruh-tal”

  • AMRAP 7 200m Tag team sprints
  • AMCAP 15 Row (switch as desired)
  • AMRAP 5 Double-unders (switch as desired)

LIII: as rx’d LII: as rx’d LI: run 800m row 100m, practice double-unders for five minutes

Have fun!


One Week from Sunday! Crossfit Defense Round 2!

November 15, 2015 9:00 a.m.

This will be the second class of Crossfit Defense (CFD) we will be holding at PVCF: If this is your first time you will be informed on how CFD will help you inside and outside the gym. If this is your second time taking CFD then be ready for some more light bulb moments when it all comes together and we add a Defense WOD. Please check out the links below on how Crossfit Defense can help you.