A huge PVCF round of applause for our three new red shirts! Congratulations Damian, Caroline, and Pat! You've worked your way up through our instructor pipeline and we are proud that you are a part of our PVCF Team!

Check out their bios on our Team Page!


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

1. Warm-up:

Four Rounds of:

  • 3 clean deadlifts
  • 3 clean pulls
  • 3 clean high pulls
  • 3 muscle cleans
  • 3 tall power clean pull unders
  • 3 power cleans

(10 min)

2. Ten minutes of deliberate practice:

  • The Clean High Pull.

(add weight as appropriate.)

3. Power clean

  • 5-5-5.

Repeat your first three sets from Week 1. (10 min)


3. “Cardio Queen” Complete Three cycles: With a three minute clock

  • Row 500m then
  • Max rep double unders

rest 4 minutes between rounds.

Score is total double unders.

LIII: as rxd LII: practice double unders in remaining time after row LI: 2 rounds of 500m Row 2;00 double under practice. Rest as needed between rounds. (17 minutes)

  Have fun!

Ready for Rope-Climb-Sunday? It's going to be great! This Sunday in Northampton at 11.15 a.m., Coach Ari will be teaching all levels of the rope climb. Don't miss out. Wear high socks and old shoes;)