FRIDAY NIGHT LIGHTS! The PVCF Open Cup is Coming! We wanted to check in with our members. We could have both Northampton and Hadley blended to create the Blue and Gold teams this year. Or, we could have Team Blue representing Hadley and Team Gold representing Northampton. Let us know below!

Click here!



Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: with
  • calorie row
  • Russian kettlebell swings
(10 min)
2. Technique Review: Rope Climb (5 min)
3. EOMOM 12
  • Even: 1-2 Rope Climbs
  • Odd: 12 GHD Sit-ups
LIII: legless, weighted ghdsu
LII: regular rope climbs, ghdsu. Sub tuck crunches.
LI: even: 1 plank climb
Odd:10 butterfly sit-ups
4. ”Miranda”
Five rounds for time of:
  • Row 250m
  • 30 Overhead walking lunges (alternating)
Work in teams of two if necessary.
LIII: 45/25lbs bumper held overhead
LII: bumper as appropriate
LI: three rounds: row 250m and 20 walking lunges Rest 1-2 minutes between rounds
(15 min cutoff)
5. Mobility: 2:00 Couch Stretch/side
Have fun!