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!! ✨🎉✨

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!! ✨🎉✨

 

 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 Rx’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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