HEATHER is getting MARRIED! This weekend! <3 Shower her with so much love and celebration <3 We adore you, and send our highest wishes, Heather!

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders

2. Warm-up G: four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch.

3. "Nancy" Five rounds for time of:

  • Run 400m
  • 15 overhead squats 95/65

Score is time to completion, or total OHS.


LIII: as rx'd w/ 15 minute cut off LII: five cycles of AMRAP 3, oh squats or front squats, use 50% of your 1RM for load, try and stay ahead of the clock LI: three rounds not for time of run 400m, 10 OHS or front squats

4. Mobilize: Couch Stretch 2 min/side




Have fun!

PVCF Famiy! Did you know that we get 10% off Olive oil and Balsamic vinegar at Ellie's Oils?

Their products are top notch and we'd be supporting the Wirth's who are a part of PVCF <3

Click here to check them out. Or just head into Northampton!