Coach Laura leading the Winter Rowing Program Class tonight in Northampton

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

1. 15-10-5 of muscle snatch and strict chin-ups

2. Snatch complex: muscle snatch (1-2-3-4-5-6-7), hang power snatch (4-3-4-5-6-7-8), hang snatch (4-3-4-5-6-7-8, hang snatch or hang power snatch + overhead squat), EMOM 10. Go relatively light, get PERFECT reps.

3. Deadlift 65-75-85-95-101% x 1

Have fun!

Hot Chocolate Run: Sunday Classes to be in Hadley Due to the massive amount of athletes running by our Northampton location for Safe Passage, all Sunday classes shall be in Hadley. (This includes the PVCF Winter Rowing Club's 11.30 class.)