Announcing our Prizes for Member Appreciation Week! Get Ready to Celebrate!

Announcing our Prizes for Member Appreciation Week!
Get Ready to Celebrate!

 
  1. Massage Gift Certificate - Lauren Abend ($90)
  2. Photo Session - Tiffany Chapman Photography - 30 minute min Photo Session ($200 value)
  3. Free Nutrition Session - Laura Hutchinson Christoph
  4. Free Private Training Session - Mael Walkowiak
  5. Free one month personalized programming - Ayn Toppin
  6. LulaRoe Gift Certificates - Kaitlyn Opsitnick 4 $25 gift certificates
  7. Restore Skin Care Center Skin Care - 3 $100 gift certificates
  8. RP templates - 1 male and 1 female template (https://www.facebook.com/groups/808584542522388/)
  9. Stronger U Fitness & Performance - 2 12 week 1:1 online nutrition coaching ($399 value each)
  10. Pioneer Valley Crossfit - Free Month ($159 value)
  11. Pain RX - Neuromuscular Control Training - 2 one hour neuromuscular control training sessions ($125 value)
  12. Food For Strength LLC- 20 single meals
  13. Lange Chiropractic - 2 “massage and individual chiropractic movement evaluation”
  14. Tart Baking Co, Amherst Coffee, Northampton Coffee - gift certificates!
  15. rebekah.markham Spa - Facial
  16. Ellie's Oils - custom gift basket
  17. Whole Foods Market - $200 toward BBQ
  18. Mass DCR Park Pass - Thank you, Peter!

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

2-2-2-1-1-1
 
Twenty minutes to work up to a heavy single for the day.
3.Run Prep: Toy Soldier, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
 
4. "Nancy"
Five rounds for time of:

Run 400m
15 overhead squats 95/65

Score is time to completion, or total OHS.
LIII: as rx'd w/ 15 minute cut off
LII: five cycles of AMRAP 3, oh squats or front squats, use 50% of your 1RM for load, try and stay ahead of the clock
LI: three rounds not for time of run 400m, 10 OHS or front squats


Have fun
 

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