If you see this young man, welcome him and tell him to eat his protein! Thank you, Kathy B. for bringing your son, Mikey to join our PVCF Family!

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

1. run 1 mile NFT

(This is a warm-up run. Do not go full-out).

upon returning from your run, grab a band and complete the "Super Pilates" Mobilization for two minutes on each side.

2.  Building the pistol: reverse lunges, hanging leg pistol from a box, elevated leg pistol from a box, pistol.

3. This one is from the archives of:

"crossfit.com, circa 2004"

Seven rounds for time of

  • 5 Pistols (L)
  • 5 Pistols (R)
  • 10 Pull-ups
  • 15 Push-ups
  • 20 Sit-ups

4. Review, as a group, the elements of July’s mobilizations.