PVCF united! Rowing Coach, Liz E. hanging with Coach Eric at CrossFit East Village in San Diego! We miss you both!

Be sure to do your ten minutes of pre-class dynamic flexibility work. It gives you wings.

1. 21-15-9 of:

  • kettlebell swings
  • double unders x 2 (42, 30, 18)

(if you don't have double unders, practice for 1:00, :45, :30 seconds)

2. Technique review: the hang muscle clean and the hang power clean. Your instructor will let you know which variation to use today. (10 min)

 3. Technique review: building the handstand push-up. DB press, down dog push-up, pike push-up from box, strict HSPU. Which is right for you?

4. "Big Mama Thorton" (Tip o' the hat to CFNE)


  • 1 Strict Handstand Pushup
  • 2 Hang power clean
  • 3 Burpees

LIII: 135/95lbs

LII: 105/73lbs, HSPU scaled as appropriate

LI: 10 rounds NFT of: 5 DB press or down dog push-ups,5 muscle cleans with barbell, 5 burpees. Rest as appropriate.

Have fun!