We are so proud of all of our athletes who competed at different events this past weekend! Here's a round of applause for Pat and Dale who came in Second Place Overall at the Bacon Fest!

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

1. Technique review: building the perfect burpee. (PVCF Athletes: review the "By the Numbers" below. Seriously.)


2. Five minutes practice of ideal burpee positions

3. AMRAP 5 burpees. Record your score—but only count clean reps!

4. Rest 10 minutes

5. “Satannie”

10-20-30-40-50 reps for time of


X 2 Double-unders

20 minute cut-off.

LIII: 30/20lbs medicine ball

LII: 20/14lbs medball. If your double-unders are still developing, 1 min practice/round.

LI: 5 x 10 wallballs + 2 min double-under practice. Rest as necessary

Have fun today!