Donation drop offs will be at both of our locations <3 Donate and get entered to win a FREE massage from Lauren Abend! If you've donated, email liz@pioneervalleycrossfit.com Check below for a full list of items:

Donation drop offs will be at both of our locations <3 Donate and get entered to win a FREE massage from Lauren Abend! If you've donated, email liz@pioneervalleycrossfit.com
Check below for a full list of items:

 


We are looking to have members bring in basic needs:

toilet paper
feminine products
batteries
flashlights
soap
tools
water purifying tablets
sewing kits
small fire extinguishers
first aid kits
garbage bags
latex gloves
baby wipes
hand sanitizers
antibiotic ointment
adhesive tape
pre packed tarps
manual can openers
paper cups, plates plastic utensils
battery operated radios

Every little thing helps! Thank you🙏

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Snatch Warm-up: 3 Rounds with empty bar of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch+OHS

2. Snatch
2x3@75%,2@80%
2@85%,1@90%


3. 🏔️“Open Range”🏔️
With an 18 minute clock:
Row 500m for time
Rest till 9:00 minute mark then:
AMRAP 9
        15 Toes to Bars
        10 Burpees over Bar
       5 Power Snatches
     135/93

LIII:as Rx’d
LII: 115/73 or scale snatch weight as appropriate. Sub toes to ceiling or straight leg raise as needed.
LI: Row 500m, Rest till 9:00 mark then: AMRAP 9
9 Toes to ceiling
6 Burpees
3 Muscle Snatch

Have fun!

Comment