Here is Juanita. She has trained with her PVCF Family for years. Her motto is something we can all learn from and apply to training and to life: "Show up. Just keep showing up!"

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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

2. Five minutes deliberate practice of the four positions of rowing on the C2 ergometer.

3. “Kaizen”

Four rounds for time of

  • Row 500m
  • Run 400m

LIII: as rx’d

LII: as rx’d

LI: Three rounds not for time.

4. With time remaining, mobilize.

Have fun!