We love it when California sunshine comes our way! West Coast family member, Steph Gaudreau visited and brightened up PVCF.



Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Mobility: Super Front Rack mobilization 2 min/side and Eccentric Dorsiflexion 2x 10/per side.

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. Front Squat

  • 2-2-2-1-1-1.

Six sets to work up to your best single of the day.(20 min)

4. Prep for run (5 min)


5. “In the Space Marines, They Taught Us We Could Survive Without Anything, Even Air” In ten minutes:

  • Run one mile
  • Max sit-ups

LIII: GHD sit-ups LII: feet-anchored sit-ups LI: run 800m, 4 x 10 butterfly sit-ups, not for time.



Have fun!