Did you know that CrossFit makes your hair more beautiful?  Find out for yourself at PVCF! :D



Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

2. Deliberate Practice and warm-up deadlift weight (10 min)

3. ”Hevii” For time:

5 Rounds for time: 5 Deadlifts 315/223 10 Burpees over Bar 15 Toes to Bar

(18 min cut-off)

LIII:as rx’d (DL weight should be under 70% of your 1RM!) LII: 50-60% of 1RM Deadlift or scale weight as needed. Toes to Ceiling or straight leg raise as needed. LI: 4 rounds of 5 Deadlifts 7 Burpees 9 Toes to ceiling Rest as needed


Posterior Chain Floss 2:00/side Glute Smash 2:00/side

Have fun!