PVCF athlete, Chris Pilsner is clear and focused during her deadlifts. Chris ties her hair in braids before every class. What are some of your warm-up rituals?



Be sure to do your ten minutes of pre-class dynamic warm-ups.

1. 5 minutes practice of handstands and handstand walking.

2. Technique review: 7 positions of the muscle snatch, 8 positions of the power snatch (5 min)

3. Power Snatch: Take 20 minutes to work up to a 1RM Snatch. Not necessarily a PR, just the heaviest weight you can move today with good technique.

4. “Annabelle”

  • 10-8-6-4-2- Power snatch
  • 50-40-30-20-10 Sit-ups

LIII: power snatch @ 135/95lbs LII: power snatch @ 60-70% 1RM LI: not for time time: six rounds of 5 muscle snatch, 8 sit-ups

(12 min cut-off)

5. With time remaining, Mobilize!

Have fun!



Dear PVCF Family,

As you may have heard we recently launched PVCF’s new tiered membership model. Over the last few days we’ve received predominantly positive feedback. As with any change, we’ve also heard voiced concerns. In retrospect, myself and the staff could have done a better job communicating these changes and the rationale behind the decision.

Our goal is to make our classes and training accessible for the most vibrant, diverse, and sustainable community possible. Offering tiered membership pricing allows us to lower the financial barrier of membership, increase the number of daily classes and increase our trainer to member ratio per class. All while still offering this highest possible experience, instructors, and training for all members.

Your feedback is invaluable and continues to help shape the community and organization we have become. We are grateful for the responses received and made adjustments to the schedule with those requests in mind.

Over the next few months we will be rolling out a few initiatives aimed at strengthening the lines of communication between the CrossFit community, it’s staff, and myself.

All My Best, Perrin