halloween

Join your PVCF Family on October 29th for some real trick or treating WODs! Get your costumes ready, your athleticism primed, and your party spirit on!

Registration starts at 8.30 a.m. and Competition runs from 9-12. There shall be Rx'd, Intermediate and Scaled Divisions!

In the Spirit of the CrossFit Open, we shall also be tallying points for our Gold and Blue Teams! Details to come ♥

Register here!

Price: $20 Costumes: Yes Prizes: Yes Beer: Provided Food: Potluck

 

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then 1 round of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Back squat

  • 3-3-3-2-2-2.

Six sets to work up to the heaviest double you can handle today. (20 min)

3.“Fran” 21-15-9 reps for time of

  • Thrusters 95/65lbs
  • Pull-ups

LIII: as prescribed LII: For load, use 50% of heaviest thruster (if that weight is < 95/65lbs) AMRAP :90 thrusters. If you get to 21 before time is up, move on to… AMRAP :90 pull-ups. If you get to 21 before time is up, move on to… AMRAP :75 thrusters. If you get to 15 before time is up, move on to… AMRAP :75 pull-ups. If you get to 15 before time is up, move on to… AMRAP :60 thrusters. If you get to 9 before time is up, move on to… AMRAP :60 pull-ups. If you get to 9 before time is up, you’re done. Record your time to completion, or total thrusters/total pull-ups. Level I: six rounds not for time of 5 thrusters, 5 pull-ups. (7:30 min)

4. Cash-out: EMOM 8: 1 turkish get-up + kb windmill. Light-moderate weight.  

 

Have fun!