asam Here's Sam warming up with snatches during the competitor class.


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

1. 2 Rounds of:

30’ of Spiderman walk, Inchworms, Crab Walk, Bear Crawl, Perfect Stretch Walk


2. Five minutes deliberate practice of the four positions of rowing on the C2 ergometer.


3. “Kaizen2”

Four rounds for time of

  • Row 500m

  • Run 400m

  • REST 2 minutes

LIII: as rx’d

LII: as rx’d

LI: Three rounds not for time.

(35 minute cutoff)

3. Review, as a group, the mobilizations of October.

Have fun!



PVCF 60s Spy Ball! November 20th...this place is ours! Hadley Farms Meeting House. Get ready!!