Here's to giving it all we've got! Thank you, PVCF athlete, Maiya Otsuka for the inspiration!



Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kips swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Technique Review: Building the Handstand Push-up (5 min)
3. “Nate”
  • 2 Muscle-ups
  • 4 Handstand push-ups
  • 8 Kettlebell swings 70/53lbs
LIII: as rx’d
LII: If you don’t have muscle-ups, do band-assisted muscle-ups or 4 dips/round. Russian or American swings as appropriate. Sub box pike press, down pog pike press or DB press for HSPUs as needed.
LI: Eight rounds not for time of 4 pull-ups, 4 dips (scaled as appropriate), and 8 kettlebell swings.
4. Cash-out:
  • 3x 1:00 hollow hold or bent knee hollow hold
  • 3x 1:00 superman hold
Have fun!

To provide the best Saturday experience possible, we are creating more space on Saturday's to workout!

Our New Saturday Schedule:

8.00 a.m. Class

9.30 a.m. Class

10.30 a.m. Intro Class

10.30 a.m. - 11.45 a.m. Open Gym

12.00 Noon Class