Our PVCF Prom is about Toys for Tots!
Bring a wrapped Toy to get in!
If you don't have a toy on hand, you are also welcome to buy a ticket.
So come celebrate your PVCF Family with a night of Fashion, Dancing, Comedy, Food, and unforgettable Photos!
Click here for more information!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Three rounds not for time w/ empty barbell of:
2. Press 2-2-2-1-1-1. Six sets to work up to the heaviest single you can handle IN GOOD FORM today.
Weighted pull-ups 2-2-2-1-1-1
If you don’t have unassisted pull-ups yet, do this:
2 :10 second pull-up negatives per set
10-20-30-20-10 reps for time of:
LIII: push press @ 95/65lbs, box jumps@ 24/20”
LII: push press @ 75/55lbs
LI: 15-10-5 reps not for time of press or push press and box jumps
- 3x8/side DB External Rotations@3010
- 3x8/side Bulgarian Split squat@4010. Light or unweighted.