Here's PVCF athlete, Sadie Mazur giving us some focus and motivation for the week! Thank you! 


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

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

2. 3 rounds of:

  • 10 Goblet squats
  • 5/side Single leg RDL
  • 5/side cossack squat

3. Back Squat

  • 2-2-2-1-1-1

20 minutes to work up to a heavy single for the day. It does not need to be a PR. (20 min)

4. Fitness Forever Challenge WOD #1 Re-Test: Crossfit Open WOD 12.1

  • AMRAP 7: Burpees

LIII: to target 6” above reach LII: as rx’d or scale burpees to box as needed LI: every minute on the minute for 7 minutes do 5-7 burpees. Rest the remaining part of each minute.

5. Cash-out:

  • 3-4x :20 L-sit Hold
  • 3-4x 20 Renegade Rows alternating

Have fun!