This has been a spectacular week! Proposals (YAY! Mael and Michelle <3 ) Presents for Members, and finally: PRs at today's Total! From the bottom of our hearts, your PVCF Staff celebrates you and thanks you for an unforgettable seven days! Here's to YOU, Pioneer Valley Crossfit!! โœจ๐ŸŽ‰โœจ

This has been a spectacular week! Proposals (YAY! Mael and Michelle <3 ) Presents for Members, and finally: PRs at today's Total!
From the bottom of our hearts, your PVCF Staff celebrates you and thanks you for an unforgettable seven days!
Here's to YOU, Pioneer Valley Crossfit!! โœจ๐ŸŽ‰โœจ

 

 Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. Warm-up A: 100 double-unders (5 minutes)
 
2. Mobility: Posterior Chain Floss
(5 minutes)
 
3. Run Prep: 
Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
(5 minutes)
 
3. Run 5K
 
LIII/LII: as Rxโ€™d
LI:Run 2-3x 800m Rest 3 minutes between sets
 
4. Cash-out:
EMOM 8
1 Turkish Get-up
 
Have fun!

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