The final countdown to PVCF Open Cup 2017: Friday Night Lights!

Here's Coach Damian inspiring us to move confidently through anything in our way!



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

1. EOMOM 8

  • odd minutes: 1 wall walk or 10′ handstand walk
  • even minutes: 10 cossack squats + 10 russian kettlebell swings

2. Front Squat

  • 3-3-3-2-2-2

Six sets to work your way up to your heaviest double of the day. (20 min)

3. “Fancy Nancy″ AMRAP 3

Row 500m 15 Overhead Squats 95/63

Rest 3 minutes

AMRAP 3 Row 500m 12 Overhead Squats 115/73

Rest 3 minutes

AMRAP 3 Row 500m 9 Overhead Squat 135/93

LIII: as rx’d. LII: AMRAP 3 500m Row 15 Overhead Squats @ 40% of FS 3RM or as appropriate, same weight for all amraps. scale to front squats if you lack mobility or stability to OHS. LI: three rounds not for time of row 300m and 10 OHS.

Have fun!