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Monday, December 18th: 🏔️“Death by Pull-ups and 10m”🏔️

 
You read that right! Any "Death by..." workout starts out smooth and then gets quite spicy!

You read that right! Any "Death by..." workout starts out smooth and then gets quite spicy!

 

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

1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 reverse lunges/side, 3 pistols from box/side, 3 pistols/side. If the advanced element is too challenging, repeat the version you can perform correctly.
(10 min)

2. 🏔️“Death by Pull-ups”🏔️
With a continuously running clock, on the first minute, do one pull-up. On the second minute two pull-ups, the third three pull-ups, etc., continuing as long as you are able. When you can no longer complete all runs within the minute, you’re done.

LIII, LII, and LI: pull-up variation as appropriate.

NB: this workout can be ROUGH on your hands. ✋STOP IF YOU SEE ANY SIGN OF CALLUS TEAR. 20 minute time cap.✋

3. Rest 5 min

4. 🏃‍♀️“Death by 10m”🏃‍♀️
With a continuously running clock, on the first minute, run 10. On the second minute run 2 x 10m, the third run 3 x 10m, etc., continuing as long as you are able. When you can no longer complete all runs within the minute, you’re done.

LIII, LII, and LI: as rx’d

20 minute time cap.

Have fun!

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Sunday, December 17th: 😄“Not 17.1”😄

 
Some inspiration for all of those Burpee Box Jumps!

Some inspiration for all of those Burpee Box Jumps!

 

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

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

2. Snatch Warm-up: 3 Rounds with empty bar of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch

3. 😄“Not 17.1”😄
Teams of 2
For time:
30 Burpee Box Jump
Overs 24/20”
50 Power Snatches (75/53)
30 Burpee Box Jump Overs 24/20”
40 Power Snatches (95/63)
30 Burpee Box Jump Overs 24/20”
30 Power Snatches (115/73)
30 Burpee Box Jump Overs 24/20”
20 Power Snatches (135/93)
30 Burpee Box Jump Overs 24/20”
10 Power Snatches (155/103)

(25 minute Cut-off)
LIII: as Rx’d
LII: 20 Burpee Box Jump overs per round, Scale snatch weights progressively as appropriate, one bar/same weight for both members of the team (progress up in 5-10# increments as appropriate)
LI: scale burpees, snatches, and reps as appropriate


Have fun!

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Saturday, December 16th: 🌬️🌎”Sky is the Limit”🌏🌬️

 
Do you have a goal to climb the rope?  Here's PVCF athlete, Emmanuel Hernandez on his first rope climb earlier this year!

Do you have a goal to climb the rope? 
Here's PVCF athlete, Emmanuel Hernandez on his first rope climb earlier this year!

 

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

1. Technique Review: The Rope Climb

2. Warm-up: 21-15-9
Calorie Row
Thrusters with empty bar
Tuck Crunches

3. 🌬️🌎”Sky is the Limit”🌏🌬️

In teams of three, for time:
45 Rope climbs
150 Thrusters 115/73
Row 6000m

This is a chipper, only one athlete works at a time. Divide reps evenly between athletes but reps can be broken up as teams seem fit.

LIII: as Rx’d
LII: 30 Rope Climbs, Sub plank climbs as appropriate. Thrusters @75/53 or scale as needed. 
LI: athlete is responsible for 8 plank climbs, 30 Thrusters, 1000m Row.

Have fun!

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Friday, December 15th: Press and 💫🔨“Diane Arbus”🔨💫

 
STRENGTH streNG(k)TH/noun 1. the ability to exert effort for the accomplishment of a task 2. the ability to withstand force or stress without being distorted, dislodged, or damaged 3. a beneficial quality or attribute of a person or thing.

STRENGTH
streNG(k)TH/noun
1. the ability to exert effort for the accomplishment of a task
2. the ability to withstand force or stress without being distorted, dislodged, or damaged
3. a beneficial quality or attribute of a person or thing.

 

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


1. 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)

2. Press
15 minutes to work up to a heavy set of 3 for the day.

3.Ten minutes to warm up Deadlift

4. 💫🔨“Diane Arbus”🔨💫
AMRAP 3
6 Deadlifts 275/183
21 Handstand Push-ups
Rest 3 minutes
AMRAP 3
9 Deadlifts 225/153
15 Handstand Push-ups
Rest 3 minutes
AMRAP 3
12 Deadlifts 185/133
9 Handstand Push-ups

LIII: as rx’d
LII: Deadlifts @135/93,155/113,
185/133 or scale weight as needed. Sub box pikes press, down dog pike press or DB press as needed.
LI: 3 rounds of:
AMRAP 3
7 Deadlifts
10 DB Presses.
Rest 3 minutes.

Have fun!

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Thursday, December 14th: 💥🏛️”Pandemonium”🏛️💥

 
ohs.jpg
 

CrossFit.com loves the Overhead Squat, and so do we! Want to hear what HQ thinks about this movement?
"The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.
🏋️‍♀️
This functional gem trains for efficient transfer of energy from large to small body parts—the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
🏋️‍♀️
The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement and stability.
🏋️‍♀️q
The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed."

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

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


2. 💥🏛️”Pandemonium”🏛️💥
3 Rounds of:
35 Double Unders
9 Overhead Squats 115/73
3 Muscle Ups

Immediately into
2 Rounds of:
50 Double Unders
15 Overhead Squats 115/73
5 Muscle Ups

Immediately into
1 Round of:
75 Double Unders
21 Overhead Squats 115/73
7 Muscle Ups

(22 min cut-off)

LIII: as rxd
LII: OHS at 75/53 or scale weight or to front squats as needed. Sub 2:1 Strict Chin-ups if you do not have Muscle ups. If you have muscle ups but can not do the higher volume do as many reps as possible in 1,2,3 minutes per round respectively. Sub 1:00, 1:30, 2:00 of Double under practice per round if you are still developing double unders.
LI: 4 Rounds for time of: 2:00 Double Under practice
12 Front squats or Overhead squat
12 Ring Rows

Have fun!

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Wednesday, December 13th: 🦊“Persist”🦊

 
Bring some sunshine into these snowdays: squat!

Bring some sunshine into these snowdays: squat!

 

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


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

2. 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 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 

3. 🦊“Persist”🦊
Every 6 minutes for 30 minutes (5 sets): 
AMRAP 1: Max Kettlebell Swings 70/53
AMRAP 1: Max Toes to Bar
Row 400m as fast as possible in remaining time

Score is total reps completed and time for each 400m row.

LIII: 500m Row
LII: 53/35 KB, Sub straight leg raise or toes to ceiling
LI: 250 m Row, scale KB as needed, Toes to ceiling


Have fun!

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Tuesday, December 12th: Back Squats and ⚫🔴“Karen”🔴⚫

 
"Setting goals is the first step in turning the invisible into the visible." A. Robbins

"Setting goals is the first step in turning the invisible into the visible." A. Robbins

 

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

1. Warm-up: 3 rounds of: 5/side Cossack Squats, 5/side Single Leg RDL, 5/side Bottoms-Up Kettlebell Press, 15/12 Calorie Row (15 min)

2. Back Squat
20 minutes to work up to a heavy set of 5 for the day

3. ⚫🔴“Karen”🔴⚫
150 Wallballs for time (20/14lbs)

LIII: as rx’d
LII: AMRAP 7 wall-balls. Pay careful attention to your squat technique. 
LI: 4 x 10 wallballs not for time, rest as necessary between sets.

Have fun!

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Monday, December 11th: Bench Press and 💕💪“Lynne”💪 💕

 
Didn't get enough push/pull on Sunday? Not to worry! Just read Monday's workout:) 

Didn't get enough push/pull on Sunday? Not to worry! Just read Monday's workout:) 

 

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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Bench Press: Take fifteen minutes to find your
👉bench press 1RM.

3. 💕💪“Lynne”💪 💕
Five rounds not for time of:
Bench press for max reps Max rep pull-ups

LIII: bench press @ body weight
LII: use 50% of your bench press 1RM. Sub banded pull-ups or ring rows as appropriate. 
LI: bench press 10-10-10-10-10 (going up in weight each round), superset with 10 pull-ups. (25 min cut-off) 

Have fun!

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Sunday, December 10th: 🌷🔟”Team Miranda”🔟🌷

 
Those bumper plates can feel pretty heavy for ten rounds! Here's PVCF athlete, Dietrich Pultinas with some gritty focus!

Those bumper plates can feel pretty heavy for ten rounds! Here's PVCF athlete, Dietrich Pultinas with some gritty focus!

 

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

1. Warm-up: review the Elements of the Pre-Class Dynamic Warm-up as a Group
(10 min)

2. Warm-up: with
21-15-9
Kettlebell Swings
Goblet Squats
Ring Rows
(10 min)

3. 🌷🔟”Team Miranda”🔟🌷
Teams of 2:
10 rounds for time of
Row 250m
30 Overhead walking lunges (alternating)

One Athlete completes a round while the other athlete rests.(25 min cutoff)

LIII: 45/25lbs bumper held overhead
LII: bumper as appropriate
LI: three rounds: row 250m and 20 walking lunges 

Have fun!

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Saturday, December 9th: 🤾‍♀️”Long Shot”🤾‍♂️

 
PVCF athlete, Lenin Torres gets heavy with his front squats with some sunlight pouring in!⭐

PVCF athlete, Lenin Torres gets heavy with his front squats with some sunlight pouring in!⭐

 

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 (10 min)

2. 🤾‍♀️”Long Shot”🤾‍♂️
EMOM 40
Min 1:12 Kettlebell Swings 70/53
Min 2: Max Push-ups
Min 3:12 GHD Sit-up
Min 4: Max Double Unders
Min 5: Rest

Score is total Double unders/Push-ups

LIII: as Rx’d (this is a high volume of GHDSU, please do not attempt if you have never done 80 reps or more in a day.)
LII: Push-ups to Box, 53/35 Kettlebell or scale weight as needed. Weighted Sit-ups. If you have not regularly been doing a high volume of weighted sit-ups scale the volume down as appropriate
LI: Min. 1:6-8 Russian Kettlebell swings
Min 2: :30 of push-ups
Min 3: 6-8 butterfly sit-ups
Min 4: :30 of DU practice
Min 5 Rest or
Rest during a round as needed.

Have fun!

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Friday, December 8th: Front Squats and 🕵️‍♀️“Eikcaj”*🕵️‍♀️

 
Coach Heather leads a pre-WOD cheer:)

Coach Heather leads a pre-WOD cheer:)

 

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

1. Kettlebell Warm-up:
10 Goblet Squats, 5/side Cossack Squats, 5/side SLRDL, 10 Ring Rows or Pull-ups

2. Front Squat
20 minutes to work up to a heavy set of 5 for the day

3. 🕵️‍♀️“Eikcaj”*🕵️‍♀️
For time:
30 Pull-ups
50 Thrusters 45/33
1,000 Meter Row

10 minute cut-off

*courtesy of CFNE


LIII: as Rx’d
LII: scale thruster as needed, sub ring rows or banded pull-ups as appropriate
LI: For time:
30 Ring Rows
30 Thrusters
750m Row

Have fun!

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Thursday, December 7th: 💫💛“Chips and Dip”💛💫

 
"Oh you know, just walking over here to put my plates away."😆

"Oh you know, just walking over here to put my plates away."😆

 

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

3. 💫💛“Chips and Dip”💛💫
AMRAP 25
800m run
70 Double-Unders
60 Box Jumps 24/20”
50 Toes to Bar
40 Burpees
30 Muscle Ups

(Staggered starts as needed)

LIII: as Rx’d
LII: Sub 30 Dips for Muscle Ups. Scale Toes to Bar and Box height as appropriate. If you are still developing double-unders Practice for 1:30. 
LI: 30 Calorie Row
2:00 Double Under Practice
25 Toes to Ceiling
20 Box Jumps
15 Ring Rows
15 Dips

Have fun!

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Wednesday, December 6th: Push Jerks and 🏅“DT”🏅

 
PVCF athlete, Kayla Fappiano takes a moment to take in some fresh air before starting the workout <3

PVCF athlete, Kayla Fappiano takes a moment to take in some fresh air before starting the workout <3

 

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

1. Technique Review: The Push Jerk

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

2. Push Jerk
15 minutes to work up to a heavy set of 2. If you lack the mobility or haven’t mastered the Push jerk yet then Push Press. 

3. 🏅“DT”🏅
Five rounds for time of: 
12 Deadlifts
9 Hang power cleans
6 Push jerks
 
(12 minute cut-off)
LIII: 155/108lbs
LII: scale weight appropriately. 
LI: 5 rounds not for time of 6 deadlifts, 6 muscle cleans, 6 push press

Have fun!

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Tuesday, December 5th: 🌆🌃“New City”🌃🌆

 
Here's PVCF athlete, Curtis Rich taking a ferocious breath in before sending this barbell overhead!

Here's PVCF athlete, Curtis Rich taking a ferocious breath in before sending this barbell overhead!

 

In addition to being serious about his training, Curtis is a father, a husband, and a leader in the Valley's business community (with the extraordinary Lytle-Rich Clan!), he is also a show-stopping musician! Come check him out on the 15th of December! For more information, click below!

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

1. Warm-up: 20-16-10 of Calorie Row and Cossack Squats

2. Technique Review: The Kettlebell Swing

3. 🌆🌃“New City”🌃🌆
For time
1 Round:
100 Double Unders
21 Kettlebell swings 70/53
42 Wallball 20/14
Directly into 2 Rounds:
75 Double Unders
15 Kettlebell swings 70/53
30 Wallball 20/14
Directly into 3 Rounds:
50 Double Unders
9 Kettle swings 70/53
18 Wallball 20/14

(20 minute cut-off)

LIII: as Rx’d
LII: Scale wallball and kettlebell weight as appropriate. Practice DUs for 3 minutes for round of 100, 2 minutes for rounds of 75, and 1 minute for rounds of 50.
LI: 3-4 Rounds of
2:00 double under practice
12 Russian Kettlebell Swings
12 Wallball
Rest as needed


Have fun!

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Monday, December 4th: 🏖️“Barb in a Boat”🏖️

 
Here's PVCF athlete, Courtney Szawlowski pulling the barbell on her two month anniversary of CrossFit training!

Here's PVCF athlete, Courtney Szawlowski pulling the barbell on her two month anniversary of CrossFit training!

 

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. 🏖️“Barb in a Boat”🏖️
3 Rounds of:
AMRAP 5
20 Pull-ups
30 Push-ups
40 Sit-ups
500m Row

Rest 3 minute

LIII: as Rx’d
LII: 3 Rounds of:
AMRAP in 30 seconds of pull-ups. If you complete 20, move on to…
AMRAP in 60 seconds of push-ups. If you complete 30, move on to…
AMRAP in 90 seconds of sit-ups. If you complete 40, move on to…
AMMAP in 120 seconds of Rowing. If you complete 500, stop.
Rest 3 minutes
LI: three rounds not for time of 10 pull-ups (scaled as appropriate), 10 push-ups, 15 sit-ups, 250m Row.


Have fun!
 

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Sunday, December 3rd: Hot Chocolate Run and 🚜“Front Loader”*🚜

 
In case you've ever wondered what a team set-up looks like for the push press!

In case you've ever wondered what a team set-up looks like for the push press!

 

⭐REMINDER⭐
The Hot Chocolate Run for Safe Passage is on Sunday!
Sunday Schedule:

8.00 A.M. WOD CLASS
12.00 P.M. WOD CLASS
12-1.30 P.M. OPEN GYM 


❤️

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 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)


2. 🚜“Front Loader”*🚜
Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)
rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

*Courtesy of CFNE

LIII: as Rx’d
LII: (95/65),(115/80)
(135/95)
LI: Find an appropriate Weight for each movement and keep that weight the same and do not ascend up. Athlete is responsible for 30 total reps of each exercise, break up as needed.

Have fun!
 

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Saturday, December 2nd: 🍃🌱“Popeye’s Farm”🌱🍃

 
PVCF athlete, PJ Hemuth stabilizing like a champ on the rings!

PVCF athlete, PJ Hemuth stabilizing like a champ on the rings!

 

⭐Reminder⭐

The Hot Chocolate Run for Safe Passage is on Sunday!
Sunday Schedule:

8.00 a.m. WOD class
12.00 p.m. WOD class
12-1.30 p.m. Open Gym 

❤️

  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. 🍃🌱“Popeye’s Farm”🌱🍃
Teams of 3:
AMRAP 20:
200 Meter Farmers Carry 70/53
75/50 Calorie Row
200 Meter Farmers Carry
70/53
90 Push-ups

Break up reps/carries as needed. One athlete works at a time. Do Carries together as a team, one person carries and others walk behind and switch out as needed to go as fast as possible.

LIII: Ring Push-ups
LII:53/35 Kettlebells, Scale Push-ups as needed
LI: scale Farmers Carry and push-ups as appropriate. Athlete is responsible for 15 Calorie Row, 15 Push-ups each round.
 

Have fun!

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Friday, December 1st: Thrusters, 🏆”Crossfit Open WOD 15.3”🏆 and Hot Chocolate Run Schedule

 
Here's to loving thrusters as much as PVCF athlete, Sharon Dion!

Here's to loving thrusters as much as PVCF athlete, Sharon Dion!

 
Sunday: 8.00 a.m., 12.00 p.m. WOD classes and Open Gym from 12.00-1.30 p.m.

Sunday: 8.00 a.m., 12.00 p.m. WOD classes and Open Gym from 12.00-1.30 p.m.

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

1. Warm-up: 15-10-5 Not for time of:
Thrusters with empty bar
Ring Rows
X3 Double Unders

2. Thruster
5-4-3-2-1

3. 🏆”Crossfit Open WOD 15.3”🏆
AMRAP 14
7 Ring Muscle-ups
50 Wallball 20/14
100 Double-unders

LIII: as Rx’d
LII : AMRAP 14
14 Dips
14 Strict Chin-ups
50 wall-ball shots
3 minute Double Under Practice

LI: AMRAP 14
7 Parallette Dips
7 Ring Rows
20 Wallballs
2:00 Double Under Practice
Rest as needed


Have fun!
 

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Thursday, November 30th: Snatch and 🏋️‍♀️“13.1-ish”🏋️‍♂️

 
We cherish those quiet moments during a workout: we can feel our breathing, we can feel our strength, and we can feel the impossible becoming possible. Here's to your greatness, Pioneer Valley CrossFit, and thank you for the inspiration, Kathleen Collins!

We cherish those quiet moments during a workout: we can feel our breathing, we can feel our strength, and we can feel the impossible becoming possible.
Here's to your greatness, Pioneer Valley CrossFit, and thank you for the inspiration, Kathleen Collins!

 

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

1. Snatch Warm-up: 3 Rounds with empty bar of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch

2. Snatch
Work up to a 1RM for the day

3. 🏋️‍♀️“13.1-ish”🏋️‍♂️
In a 9 minute window: 
20 Burpees over bar
15 Snatches, 75/55
15 Burpees over bar
15 Snatches, 115/73
10 Burpees over bar
15 Snatches, 135/93
5 Burpees over bar
Max Reps Snatch
155/108

👉(can be power or full snatch)

LIII: as Rx’d
LII: Progress Snatch weight appropriately
LI: AMRAP 9
10 Burpees
6 Muscle Snatch

Have fun!
 

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Wednesday, November 29th: 💧❄️“November Rain”❄️💧

 
When rowing brings you to your happy place!

When rowing brings you to your happy place!

 

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. 💧❄️“November Rain”❄️💧
For time:
3 Rounds of
Run 400m
20 Kettlebell Swings 70/53
Immediately into
3 Rounds of
Row 500m
20 GHD Sit-ups

(large classes: half start on row/sit-ups the other half start with run/kbs)

LIII: as rx’d w/ 10/6 or 4# Medball for GHDSU
LII: 53/35 Kettlebell swing, Weighted Sit-ups
LI: 2 Rounds of
Run 400m
12 Kettlebell Swings
2 Rounds of
Row 500m
12 Butterfly Sit-ups

Have fun!

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