andy Andy B. looking sharp!


Be sure to do your 10 minutes of pre-class dynamic flexibility work


1. Technique review: the wallwalk and the nose-to-wall handstand


1. EMOM 10

Wallwalk + 20 sec nose-to-wall handstand

10 Air squats


2. “Helen’s Tra-vest-y”

AMRAP 1 10m shuttle runs

AMRAP 1 Kettlebell swings

AMRAP 1 Pull-ups

Rest one minute Repeat for a total of four rounds. Score is total number of runs, swings, and pull-ups. Have fun!


LIII: 53/35lbs kettlebell swung American-style

LII: as above, scale load, swing, and pull-up as necessary

LI: three rounds and 8 runs with special attention to turns and running form, 10 russian style kbs, and 10 ring rows.

Also! NB: we are leveling the mountainous terrain in Northampton! To give your PVCF experience an even horizon, we are pouring new concrete. The 6.30, 8.00, and 9.30 a.m. classes shall run; however, the gym will close at 10.30 to begin construction.