elliebday Ellie is celebrating her birthday with her PVCF Family!



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

1. 21-15-9

  • Row for calories
  • Tuck crunches

2. “Three Musketeers” (courtesy of CrossFit New England)

Three rounds for time of

  • Run 800m
  • 80 Squats
  • 10 Muscle-ups

LIII: as rx’d
LI: sub band-assisted muscle-ups or 2: 1 dips as appropriate
LI: three rounds: 400m run, 30 squats, 10 ring rows, and 10 dips (dip scale as appropriate), rest as necessary.

3. With time remaining, September mobilizations. Have fun!