promweb2

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:
  • 10 Press
  • 10 Deadlifts
(10 min)
2. Press 2-2-2-1-1-1. Six sets to work up to the heaviest single you can handle IN GOOD FORM today.
Superset with
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
(20 min)
 
 
3. "La Sauterelle"
10-20-30-20-10 reps for time of:
  • Push press
  • Box jumps
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
 
 
4. Cash-out:
  • 3x8/side DB External Rotations@3010
  • 3x8/side Bulgarian Split squat@4010. Light or unweighted.
Have fun!