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Our PVCF Athletes are inspiring! Here's a few words from Jack Morse:

"Thank you Ayn, josh, and especially Perrin for the big push in the WOD on Monday. Thanks to all of you I had my second winning canoe race this season. This was a low water year and usually yields slower times in an up and downriver race, however because of CrossFit and the benefits of overall strength and mobility training our time shattered the course record by over 2:00 minutes."

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

1. Warm-up A: 100 double-unders (5 min)

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

3. "Cartogram 2" 8 Rounds* for total reps of each movement:

  • 1 min. Max 10m shuttle runs
  • 1 min. Rest
  • 1 min. Max calorie row
  • 1 min. Rest

*(goal is consistent rounds)

LIII: as rx’d LII: as rx’d LI: 5-6 Rounds

Have fun!