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”⚓
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.
Even: 30s Double Under Practice
Odd: 30s Calorie Row

3. Mobilize: Calf Stretch, Calf Smash

Have fun!