Here's a very special shout out to PVCF athlete, Tina Kelly!

She's been training with us for over two months and just radiates enthusiasm for learning in every class. Here she is learning the set up for the clean with Coach Rob (cropped out). We are so proud of you, Tina! And we are just so moved by all of our new and returning members right now! Bravo!



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

1. Warm-up A: 100 double unders. (5 min.)

2. Warm up deadlifts and run prep (10 min)

3. “Mr. Joshua (PVCF Edit)” Five rounds for time of:

  • Run 400m
  • 20 GHD sit-ups
  • 15 Deadlifts 250/170lbs

(25 minute cut-off.)

LIII: as rx’d. LII: GHD sit-ups or weighted sit-ups. If you don’t do GHD sit-ups, on the reg, REDUCE THE VOLUME. 100 will mess you up, but good. Deadlift weight should be about 65% of your 1RM. LI: Four rounds not for time of run 400m (or walk 200m), 10 sit-ups, 2 x 5 deadlifts. Rest as necessary between sets.

4. Review, as a group, the mobilizations for September (20 min)

  Have fun!