Here's PVCF Coach Damian guiding some of our PVCF young athletes through some lunges and rowing! How's that for inspiring? Starting at CrossFit as a teenager!



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

1. EMOM 10

  • 2 x Turkish get-ups

2. Technique review: 7 positions of the dumbbell muscle snatch. 8 positions of the dumbbell power snatch, (5 min)

3. ”Open Tabata” Eight rounds of 20 seconds of work, 10 seconds of rest, at each of the following stations:

  • Dumbbell Thruster
  • Double Unders
  • Dumbbell Snatch
  • Overhead Walking Lunges w/plate

Each athlete starts at a different station and remains there until all Tabata intervals are complete. Two minute break between exercises. Score is total reps for each exercise LIII: 50/35 DB, 45/35# plate LII:45/25 DB or scale weights as appropriate LI: 6 or less reps per :20 interval, trainer discretion. Unweighted lunges

4. Mobility:

  • 2:00 Couch Stretch/side
  • 2:00 Overhead banded distraction/side

Have fun!