Let's shine the PVCF spotlight on our athlete, Dre Domingue! She's been training at PVCF for three and a half years and has lived and breathed CrossFit since her first day! And today is her BIRTHDAY! Here's to you, Dre!



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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 minutes)

2. Warm-up deadlift weight (10 min)

3. EOMOM 14

  • Even: 2 Deadlifts
  • Odd: 2 Rope climbs

LIII: 80-85 % 1RM deadlift, l-sit or legless rope climbs

LII: 70-78% 1RM deadlift, 1-2 rope climbs. Plank climb as needed. LI: Find a light to moderate weight for the deadlift and do 3-5 reps per set. Plank climbs or 10 ring rows as appropriate.

4. “Cardio Queen” Complete Three cycles: With a three minute clock,

  • Row 500m then
  • Max rep double unders

rest 4 minutes between rounds.

Score is total double unders.

LIII: as rxd LII: practice double unders in remaining time after row LI: 2 rounds of 500m Row 2:00 double under practice. Rest as needed between rounds. (17 minutes)



Have fun!