spacemonkey6am's Team Space Monkey

1. Review, as a group, the elements of the pre-class dynamic warm-up (10 min)

2. "Natasha" AMRAP 20 of 2 Muscle-ups 4 Box jumps 8 Pistols (alternating)

Competitors: 30/24" box CrossFitters: If you don't have muscle-ups, scale with band-assisted muscle-ups or 4 pull-ups and 4 dips. 24/20" box. Scale pistols w/ alternating reverse lunges if necessary. Novices: 10 rounds not for time of 4 pull-ups, 4 box jumps or ste-ups, 4 alternating reverse lunges

Score is rounds completed plus reps.

3. Foam roll party! (20 minutes)

Have fun!

NEWS! PVCF athlete Aaron Soules has been hard at work on a secret project: a social media-based workout log. It's come a long way in a very short time, and now he's ready to expand his base of beta-testers. If you want to get started with something really cool, check out