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Thursday, November 23rd: 👨‍🎤“This One’s for the Deuce”👨‍🎤

 
Start your day with a SMILE! Come and workout and then celebrate for the rest of the day!

Start your day with a SMILE!

Come and workout and then celebrate for the rest of the day!

 

🦃One WOD Class in Northampton* at 8.00 a.m.! Happy Thanksgiving!🦃

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

1. Review, as a group, the elements of the pre-class dynamic warm-up.
 
2. 👨‍🎤“This One’s for the Deuce”👨‍🎤
In teams of five:

One mile run, then
Three rounds for time of:
10 Thrusters
15 Pull-ups
20 Burpees over the bar
25/20 Cal row
Rest
 
 
Run as a team. Athletes rotate when everyone has completed the work assigned at their station.
 
 
LIII: thrusters @ 155/103lbs, C2B pull-ups
LII: thrusters @ 105/73lbs, pull-ups as appropriate
LI: 800m run, then three rounds of thrusters, ring rows, burpees, and 10 cal row, resting as appropriate. Not for time.


Have fun!

*Open Gym from 8-9 a.m. in Northampton. 

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Wednesday, November 22nd: 🍀“Mother Mary”🍀

 
PVCF athlete, Freida Guillette demonstrates balance and poise during the snatch!

PVCF athlete, Freida Guillette demonstrates balance and poise during the snatch!

 

Wednesday begins our Holiday Schedule!

Click here to see the details!

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


1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. 🍀“Mother Mary”🍀
5 Rounds for time
 9 Handstand Push-up
12 Box Jumps 30/24”
15 Toes to Bar

LIII: as Rx’d
LII: Down dog pike press, box press or DB Press. Toes to Ceiling or Straight leg raise. Box jumps @ 24/20” 
LI: Six sets not for time of 5 DB Press, 5 box jumps, 5 supine straight leg raise

Have fun!

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Tuesday, November 21st: Back Squat and 🔥“Firebreather’s Reward”🔥

 
The BEST part about Thanksgiving? Starting the day with your PVCF Family, of course!

The BEST part about Thanksgiving? Starting the day with your PVCF Family, of course!

 

💙Holiday Schedule💙

🦃
Wednesday: 
Normal schedule until... 
Northampton: 4.15 shall be the last class
(closes at 5.30) 
Hadley: 12.00 shall be the last class
(closes at 1.30)

🦃
Thursday: 
One WOD at 8.00 a.m. in Northampton! 
All are welcome!

(Open Gym in Northampton from
6.00 a.m. to 9.00 a.m.)

🦃
Friday: 
Hadley: closed
Northampton: 8.00, 9.15, 12.00, 4.15
(Last class at 4.15)

🦃
Saturday and Sunday: 
Normal schedule resumes!

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

1. Warm-up: 3 Rounds of 5 Prying Goblet Squats, 5/side Cossack Squat, 10 Good mornings or Hip Extension, 10 Muscle Snatch with empty bar

2. Back Squat
5-5-5-5

20 minutes to work up to a heavy set of 5 then hold for 4 total sets


3. 🔥“Firebreather’s Reward”🔥
AMRAP 15
50 Wallball 20/14
40 GHD Sit-ups
30 Burpees over the Bar
20 Power Snatch 115/73
10 Muscle Up

LIII: as rx’d
LII: sub 2:1 Strict Chin-ups for MUs, Weighted Sit-ups, scale wallball weight as needed.Power Snatch 75/53 or scale as needed
LI: AMRAP 15
20 Wallball
20 Sit-ups
15 Burpees
15 Ring Rows
10 Muscle Snatch
Rest as needed

Have fun!

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Monday, November 20th: ⚓”Boat Ramp”⚓

 
 

Pioneer Valley CrossFit Family and Friends: PVCF athlete, Kevin is experiencing an advancement in his cancer. He has stopped all chemotherapy.
For this Thanksgiving week, we are focusing our gratitude and raising money to help Kevin remain comfortable and surrounded by hope. Click below to support him and his family.

🦃Holiday Schedule will be posted on Monday!🦃

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

1. Warm-up:
3 rounds of: 12 Russian Kettlebell Swings, 5 Inchworms, 5/side Contralateral Single Leg RDL, 10 Tuck Crunches


2. ⚓”Boat Ramp”⚓
EMOM 20
Even: 35 Double Unders
Odd: 15/12 Calorie Row

LIII:as Rx’d
LII: Practice Double Unders till :30 mark. Calorie Row should not take any longer than :40s, adjust calories range from the beginning to be able to maintain within that range throughout the entire workout.
LI: EMOM 20
Even: 30s Double Under Practice
Odd: 30s Calorie Row

3. Mobilize: Calf Stretch, Calf Smash


Have fun!
 

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Sunday, November 19th: ⭐"Team ‘Linda-ish’"⭐

 
Congratulations to Dr. Mike and Coach Ayn! They represented PVCF's Fitness Prescribed Masters Program at the Conference for Active Aging in the Valley. Here's Mike at the top of his game during his presentation!

Congratulations to Dr. Mike and Coach Ayn! They represented PVCF's Fitness Prescribed Masters Program at the Conference for Active Aging in the Valley. Here's Mike at the top of his game during his presentation!

 

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

1. Warm-up: Three rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Set-up and warm-up weights for WOD (15 min)

3. ⭐"Team ‘Linda-ish’"⭐

Teams of 3: 60-50-40-30-20
Deadlift 275/183 Bench Press 185/113 Clean 155/108

*35 minute time cap.
Divide Reps evenly between athletes.

LIII: as Rx’d (squat clean) 
LII: Deadlift 225/153, Bench Press 135/93, Power Clean + Front Squat or Power Clean 115/73 or scale weights so that all athletes can lift the weights appropriately
LI: 30-24-18-12-6 Deadlift Bench Press Muscle Clean (Individually accountable for:10-8-6-4-2 reps at each lift), scale weight to a light or moderate load.

Have fun!

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Saturday, November 18th: 🇺🇲️"Jerry"🇺🇲️

 
The Weekend is HERE! Get your running shoes and blast off with Saturday's WOD!

The Weekend is HERE! Get your running shoes and blast off with Saturday's WOD!

 

🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️🏃‍♀️🏃‍♂️
Get Ready for The Hot Chocolate Run for Safe Passage❤️

 

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

1. Warm-up: 15-10-5
Pull Ups or Ring Row
x 2 sec. L-sit hold (i.e., 30 seconds, 20 sec, 10 sec). 

2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

3. 🇺🇲️"Jerry"🇺🇲️
Run 1 mile
Row 2K
Run 1 mile

This workout is for time.

LIII and LII: as rx'd.
LI: run 800m, row 1k, run 800m
Run the workout in two heats, ten minutes apart. Cut-off is 30 minutes.

4. Mobilize

Have fun!

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Friday, November 17th: Overhead Squats and 🏋️‍♀️”Misfit”🏋️‍♂️

 
Come check out our very own, Dr. Mike Simmons, this Saturday at UMASS present at the Conference for Active Aging in the Valley! Coach Ayn will be there too representing all of the great work they do for the Fitness Prescribed Masters Program!

Come check out our very own, Dr. Mike Simmons, this Saturday at UMASS present at the Conference for Active Aging in the Valley! Coach Ayn will be there too representing all of the great work they do for the Fitness Prescribed Masters Program!

 

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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Overhead Squat
5-4-3-2-1

20 minutes to work up to a heavy set of five, then ascend in weight each set for 4, 3,2 and then 1. If you can not overhead squat then front squat.

3. 🏋️‍♀️”Misfit”🏋️‍♂️
AMRAP 10
2 Overhead Squats 115/73
2 Handstand push-ups
4 Overhead Squats 115/73
4 Handstand Push-ups
6 Overhead Squats 115/73
6 Handstand Push-ups
8 Overhead Squats 115/73
8 Handstand Push-ups
Etc… until time runs out.

LIII: as Rx’d
LII: 75/53 or scale weight as needed, Sub Front squats as appropriate. Pike Press on Box, Down dog pike press or DB Press subbed for HSPU.
LI: scale weight as needed, Sub Front squats as appropriate. Pike Press on Box, Down dog pike press or DB Press subbed for HSPU.

Have fun!

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Thursday, November 16th: 🎯“Dart”🎯

 
Lize.jpg
 

Coach Liz brings the heat! Become faster and stronger this winter with the Rowing Program!

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. 🎯“Dart”🎯
Three rounds for time of:
• 25 Toes to Bar
• 25 Kettlebell Swings 70/53#
• 3 Rope Climbs
• 25 Burpee Box Jump Overs 24/20"
• 25 Overhead Reverse Lunges 45/35#

27 minute cut-off

LIII: as Rx'd
LII: 53/35# KBS, Sub straight leg raise or toes to ceiling, scale box height, rope climbs and overhead reverse lunges as needed.
LI: 3 rounds of: 14 Toes to Ceiling, 14 kettlebell swings, 2 plank climbs, 14 burpees, 14 box jumps, 14 reverse lunges

Have fun!

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Wednesday, November 15th: Clean and Jerks and 🏠 "Gracie Mansion"🏠

 
Coach Will prepares to teach the rope climb!

Coach Will prepares to teach the rope climb!

 

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

1. Technique Review: The Push Jerk and Split Jerk

2. Warm-up F: 3 Rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. Clean and jerk
2-2-2-2

Work your way up to a challenging double and then repeat for a total of 4x2 reps.

3. 🕍"Gracie Mansion"🕍
100 double-unders
15 Clean and Jerks 135/93
75 Double Unders
10 Clean and Jerks 135/93
50 Double Under
5 Clean and Jerks 135/93

LIII:155/108
LII:AMRAP 2 double-unders (if you get to 100, move on to...)
AMRAP 2 power clean and push jerk (if you get to 15, move on to...)
AMRAP 1:30 double-unders (if you get to 75, move on to...)
AMRAP 1:30 power clean and push jerk (if you get to 10, move on to...)
AMRAP 1 double-unders (if you get to 50, move on to...)
AMRAP 1 power clean and push jerk (if you get to 5, stop.)

Calculate an E1RM based on your working double, and use 60% of that weight.
👉Your goal is 225 double-unders and 30 clean and jerks < 9:00. If you finish, your score is your time. If not, score is double-unders/power clean & push jerk.
LI: 10 x 3 muscle cleans and push press, resting 30 sec between efforts. Then practice double-unders for 5 minutes.

Have fun!
 

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Tuesday, November 14th: 🎐“Viserion”🎐

 
IMG_4764.JPG
 

"A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results."

-Wade Boggs
 

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

1. Warm-up: 3 Rounds of 250m Row, 5 Inchworms, 10 Russian Kettlebell Swings

2. 🎐“Viserion”🎐
4 Rounds of:
AMRAP 3
Max Calorie row
On 0:00-12 Sit-ups
On 1:00-9 Sit-ups
On 2:00-6 Sit-ups

Rest 3:00 between rounds

(at the top of each minute you must complete the given sit-ups before you move to your calorie row)

Large classes: half the class work while the other half rests.

LIII: GHD Sit-ups (this is a high volume of GHD, please take caution)
LII: Butterfly Sit-ups
LI: 5 Sit-ups at the top of each minute

3. 🔸🔹Foam Roll Party🔹🔸


Have fun!

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Monday, November 13th: 🏵️“Sin Cindy"🏵️

 
How do you prepare for 300 air squats?

How do you prepare for 300 air squats?

 

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

1. Review, as a group, the elements of the pre-class dynamic warm-up. (15 min)

2. EMOM 8
Even: 12/10 Calorie Row
Odd:5/side Cossack Squats

3. 🏵️“Sin Cindy"🏵️
10 rounds of:

10 Pull-ups
20 Push-ups
30 Squats

LIII: as rx’d
LII: 7 rounds. pull-ups and push-ups as appropriate, 
LI: 8 rounds not for time of 5 pull-ups, 5 push-ups, 7 squats
(25 min)

4. Mobilize:

Couch Stretch 2:00/side
Overhead Banded Distraction 2:00/side


Have fun!

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Sunday, November 12th: 👭”Buddy System”👭

 
PVCF athlete, AJ practices the hand switch in between dumbbell snatches while keeping his eyes on the clock.

PVCF athlete, AJ practices the hand switch in between dumbbell snatches while keeping his eyes on the clock.

 

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

1. Warm-up A: 100 Double Unders (5 min)

2. EMOM 8
1-2 Turkish Get-ups

3. Technique Review: The DB Muscle Snatch and DB Power Snatch

4. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 min)

5. 👭”Buddy System”👭
AMRAP 20
In teams of 2:
200m Run with Medicine ball 20/14
12 DB Snatch 50/35

One athlete completes a round while the other athlete rests.

LIII: as RX’d
LII: Scale Medicine Ball weight as needed, Scale DB weight as appropriate.
LI: Run 200m
8 DB Snatch each round

Have fun!

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Saturday, November 11th: 🌋"An Anthropologist on Mars"🌋

 
Coach Rob gets ready to go heavy overhead!

Coach Rob gets ready to go heavy overhead!

 

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. 🌋"An Anthropologist on Mars"🌋
For time:
Row 1000m
25 Overhead walking lunges
25 Toes-to-bar
25 Ring Push-ups
20 Overhead Walking lunges 45/35 plate
20 Toes-to-bar
20 Ring Push-ups
15 Overhead Walking lunges
15 Toes-to-bar
15 Ring Push-ups
10 Overhead Walking lunges
10 Toes-to-bar
10 Ring Push-ups
5 Overhead Walking lunges
5 Toes-to-bar
5 Ring Push-ups
100 Double-unders
*staggered starts as needed or half start with DUs/other half of class starts with Row

LIII: as Rx’d
LII: Scale Toes to Bar to straight leg raise, or toes to ceiling as appropriate. Push-ups to Floor or Box. Scale Overhead Walking Lunges weight as needed. Practice Double Unders for 3 minutes.
LI: Three rounds not for time of 10 walking lunges, 10 toes to ceiling, 10 push-ups.then Rest, and then row 1000m as rowers become available. 

Have fun!
 

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Friday, November 10th: 🌷”Aunt Mary”🌷

 
PVCF athlete, Darshan Gencarelle warms up for the WOD and catches some morning sunshine at the same time!

PVCF athlete, Darshan Gencarelle warms up for the WOD and catches some morning sunshine at the same time!

 

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

1. Warm-up: 3 Rounds of: 5 Prying Goblet Squats, 5/side Cossack Squats, 10 Push Press, 10 Pull-ups or Ring Rows

2. Push Press
5-4-3-2-1

20 minutes to warm up to a heavy set of 5, then ascend up in weight  each set for 4,3,2, then 1.

3. Technique Review: The Pistol

4. 🌷”Aunt Mary”🌷
AMRAP 10
9 HSPU
12 Pistols
15 Pull-ups

LIII: as Rx’d
LII: Sub Box Pike Press, Down Dog Pike Press or DB Press. Sub Reverse Lunges, Single Leg squat on Box as needed for Pistols. Scale to ring rows or banded pull-ups as appropriate.
LI: AMRAP 10
6 DB Press
8 Reverse Lunges
10 Ring Rows

Have fun!

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Thursday, November 9th: 🛶“Gripper”🛶

 
"The beginning is the most important part of the work." Plato

"The beginning is the most important part of the work." Plato

 

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

1. Warm-up: As a group, Review the elements of the Pre-Class Dynamic Warm-up. 
(10 min)

2. Technique Review:
Rowing on the C2 Erg

3. 🛶“Gripper”🛶
For time:
60 Calorie Row
50m 1-Arm Farmers Carry per side
40 Kettlebell Swings
50 Calorie Row
40m 1-Arm Farmers Carry/side
30 Kettlebell Swings
40 Calorie Row
30m 1-Arm Farmers Carry/side
20 Kettlebell Swings
30 Calorie Row
20m 1-Arm Farmers Carry/side
10 Kettlebell Swings
20 Calorie Row
10m 1-Arm Farmers Carry/side
5 Kettlebell Swings

(30 minute cut-off)

LIII:70/53 kettlebell
LII:53/35 kettlebell, russian kettlebell swings.
LI: 3-4 Rounds for time:
25 Calorie Row
20m 1-Arm Farmers Carry/side
15 Kettlebell Swings
Rest 1 minute

Have fun!

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Wednesday, November 8th: Snatch and 🏋️‍♂️“Amanda”🏋️‍♀️

 
Our own Dr. Mike Simmons is presenting Saturday, November 18th for the Active Aging in the Valley Conference at UMASS. It's free and open to the public. For more information, click below!

Our own Dr. Mike Simmons is presenting Saturday, November 18th for the Active Aging in the Valley Conference at UMASS. It's free and open to the public. For more information, click below!

 

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

1. 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. (5 min)

👉OR

Deliberate practice (5 minutes): positions of the muscle, power, and squat snatch. (5 min)

2. Snatch

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

Six sets to work up to your best double of the day (not touch and go) in the muscle snatch, power snatch, power snatch + OH squat, or snatch. (20 min)

3. 🏋️‍♂️“Amanda”🏋️‍♀️
9-7-5 reps for time of

Muscle-ups
Squat snatches 135/95lbs.

Cut-off: 6 minutes.

LIII: as prescribed
LII: AMRAP in 75 seconds of muscle-ups (up to 9–if you complete 9 before time is up, move on to snatches) AMRAP in 75 seconds of snatches (up to 9–if you complete 9 before time is up, move back to muscle-ups, etc.) AMRAP in 60 seconds of muscle-ups (up to 7) AMRAP in 60 seconds of snatches (up to 7) AMRAP in 45 seconds of muscle-ups (up to 5) AMRAP in 45 seconds of snatches (up to 5)
For barbell load, use your weight of your heaviest set of the complex (not to exceed 135/95lbs). Bar may be power snatched, then overhead squatted to complete the rep. If you don’t have muscle-ups but do have ring dips, sub band-assisted muscle-ups. Otherwise do dips (2:1).
LI: five rounds of 5 muscle snatches and 10 dips. Focus on the 7 positions of the muscle snatch and an appropriate scale for the dips with parallettes or band-assisted on the dip station.


Have fun!

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Tuesday, November 7th: Deadlifts and 🐰“Jumping DT”🐰

 
When all the hair is in the air during double unders!

When all the hair is in the air during double unders!

 

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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 hang power clean, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Deadlift
5-5-5-5-5-5

20 minutes to work up to a heavy set of 5 for the day, not a max.

3. 🐰“Jumping DT”🐰
5 Rounds for time:

12 Burpees over Bar
9 Deadlift 175/123
6 Hang Power Clean 175/123

LIII: as Rx’d
LII: 155/103 or scale weight as needed. Sub 2:1 Dips.
LI: 5 Rounds of:
9 Burpees
6 Deadlifts
3 Hang Muscle Clean

Have fun!
 

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Monday, November 6th: Front Squats and 💁🏻‍♀️"Annie"🙋🏻‍♀️ 

 
Monday is PVCF athlete, Jess Moore's BIRTHDAY! Have a great day!

Monday is PVCF athlete, Jess Moore's BIRTHDAY! Have a great day!

 

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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Front Squat
5-5-5-3-3-3

20 minutes to work up to a heavy triple for the day

3. 💁🏻‍♀️"Annie"🙋🏻‍♀️ 
50-40-30-20-10 reps for time of:

Double-unders
Sit-ups

Level III: as rx'd. 
Level II and Level I:
1:30 of double-under attempts. If you get to 50 before time is up, move on to 1:30 of sit-ups. If you get to 50 before time is up, move on to 1:15 of double-under attempts. If you get to 40 before time is up, move on to 1:15 of sit-ups. If you get to 40 before time is up, move on to 1:00 of double-under attempts. If you get to 30 before time is up, move on to 1:00 of sit-ups. If you get to 30 before time is up, move on to :45 of double-under attempts. If you get to 20 before time is up, move on to :45 of sit-ups. If you get to 20 before time is up, move on to :30 of double-under attempts. If you get to 10 before time is up, move on to :30 of sit-ups. If you get to 10 before time is up, you're done.
If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.


Have fun!
 

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Sunday, November 5th: ⚖️”Team 13.2”⚖️

 
It's a fabulous Fall weekend, PVCF! Enjoy every moment!

It's a fabulous Fall weekend, PVCF! Enjoy every moment!

 

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

1. Warm-up A: 100 Double unders (5 minutes)

2. Warm-up F: 4 Rounds of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks
Or
10 minutes of  Push Jerk or Push Press Technique Review with Trainer (as needed)
(10 min)

3. ⚖️”Team 13.2”⚖️
In teams of 2
AMRAP 20
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20”

(One athlete completes a round while the other athlete rests)

LIII: as Rxd
LII: 75/55 or scale weight and box height as needed. One barbell per athlete
LI: 5 push press, 5 deadlifts, 10 box jumps or step ups

4. 🏃‍♀️Cool-down: 1 Mile Run🏃‍♀️

Have fun!

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Saturday, November 4th: 🔴“Ball Hogs”*🔴

 
Here's a great Friday Focus! Have you met PVCF athlete, Armina Frederick? She's been training for five months, and five days every week! Now, that's some commitment and inspiration⚡🎉

Here's a great Friday Focus! Have you met PVCF athlete, Armina Frederick? She's been training for five months, and five days every week! Now, that's some commitment and inspiration⚡🎉

 

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

1. Warm-up with 3 Rounds of:
5 Prying Goblet Squats,
5/side Cossack Squat w/KB, 10 Russian Kettlebell Swings, 10 ring Rows

2. Technique Review: Rowing on the C2 Erg

3. 🔴“Ball Hogs”*🔴
AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…
Partners complete full rounds

*courtesy of CFNE

LIII:as Rx’d
LII/I: 35/26 Kettlebell swings or scale weight as needed. Scale wall ball as appropriate.

Have fun!

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