Did you know? So many of our PVCF athletes and instructors are also first responders and military?

On this week, and every day, we are so grateful for your service and for the love you bring to our PVCF Family. Here's PVCF instructor, Matt Tudryn coaching a class before heading out for a 24 hour shift at the Northampton Fire Station!



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

1. Practice handstand and handstand walking for 5 minutes (5 min)

2. Press 3-3-3-2-2-2.

Six sets to work up to the heaviest double you can handle today. Superset with Weighted pull-ups 3-3-3-2-2-2.

If you don’t have unassisted pull-ups yet, do: 1X :5-:10s Pull-up Negative + Scap Pull-up per set. If you can complete all 6 negatives at a :10 tempo, add weight next week. Use picked ring row, ring row negatives as appropriate.

(20 min)

3. “Vertical Dialectic” Eight rounds for time of:

  • 5 Handstand push-ups
  • 10 Pull-ups

(12 minute cut-off. ) LIII: Chest to Bar Pull-ups, Strict Handstand push-ups.

LII: as rx’d or HSPU as appropriate, pull-ups as appropriate LI: 6 Rounds for time of: 5 DB Presses, 10 Ring Rows





Have fun!


With so many students still coming back, we are extending our September PVCF T-Shirt pre-orders until the 20th! Hurray!

Click here to reserve yours!