At PVCF, the bedrock of all of our progressions is a stable midline. We achieve this through our bracing sequence and mobilizing to start everything we do with great form. And then...get upside down? How many of you have a hard time staying hollowed out during inversions?


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

1. Warm-up A: 100 double-unders

2. Rowing technique review.

3. "Kilmister" In teams of two:

  • Row 10/7.5k

Level III: 38:00 cut-off Level II: for time Level I: Teams of three row 6k, broken up into 500m pieces. If the weather allows, take the rowers outside and enjoy the sun (and remember to bring sunblock)!



Have fun!