PVCF athlete, Sadie Mazur started with us in September and is such a star! Here she is going heavy on the press. Keep up the great work, Sadie!


1. Review, as a group, the elements of the pre-class dynamic warm-up. (15 min)

2. “Sin Cindy"

10 rounds of:

  • 10 Pull-ups
  • 20 Push-ups
  • 30 Squats

LIII: as rx’d LII:7 rounds. pull-ups and push-ups as appropriate, LI: 8 rounds not for time of 5 pull-ups, 5 push-ups, 7 squats

(25 min) 3. Review, as a group, the October mobilizations (20 min)




Have fun!