Our PVCF Team grows even brighter! Please join us in welcoming PVCF Athlete, Gabby Washburn, as our new Director of Billing!

Gabby's encouraging smile has been a part of the PVCF family since January 2012, and now she adds another level of support as she joins the PVCF Administrative Staff! 

Gabby has a Bachelor Degree in Accounting, and brings over a decade of experience to the table. She loves to laugh and snuggle her two puppies, so any time you see her in the office bring a smile and/or a pooch to squeeze, and you will make her day!



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 kip 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. Bench Press 5-5-5-3-3-3 Superset with Weighted Pull-ups 5-5-5-3-3-3

20 minutes to work up to the heaviest triples you can handle today. If you don’t have weighted pull-ups, in between each bench press set, do:

5-7 Ring Rows (constantly progressing towards being horizontal) 5-7 DB Double Bicep Curls

3. “Pam Beasley” Five cycles of:

  •  AMRAP 1 max cal row
  • AMRAP 1 max dips

LIII: ring dips LII: ring dips, bar dips, or box dips as appropriate LI: 8 push-ups per round



Have fun!