It is the END of our eight week Strength Cycle! Congratulations! Come on in and celebrate your TOTAL Gains!

It is the END of our eight week Strength Cycle! Congratulations! Come on in and celebrate your TOTAL Gains!

 

⭐⭐⭐⭐ CROSSFIT TOTAL!⭐⭐⭐⭐

 

Doors open at 9.00 a.m. for warm-ups and Total begins at 9.30 a.m.!

 

Your Total is the sum of your best efforts for all three lifts.

 

Come and participate or stop by and CHEER on your friends!

👏👏👏👏

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. Review: Spotting and Dumping 

3. The CrossFit Total

LIII and LII:
3 attempts to establish a 1RM back squat
3 attempts to establish a 1RM press
3 attempts to establish 1RM deadlift

Your Total is the sum of your best efforts for all three lifts.

Level I:
Back squat 5-5-5-5-5
Press 5-5-5-5-5
Deadlift 5-5-5-5-5

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. For each lift, you get three attempts to establish a 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

👉Novices will not max out, but may work up to a best set of five for the day.
"Totaling" takes about an hour and a half to two hours. 

Have fun!

Remember! We have complimentary tickets to the UMASS Game on Saturday night for all PVCF Members!

Just stop on by Hadley during the Total and pick them up!

Special Thanks to PVCF athlete, Alan Pandiani for generously donating 40 tickets to our PVCF Family!

Special Thanks to PVCF athlete, Alan Pandiani for generously donating 40 tickets to our PVCF Family!

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