Have you heard?

Have you heard?


💖We're sharing The PVCF Love with NEW folks! 💖

On March 13th we will be launching our New You Challenge for members outside of our gym. This challenge will be taught by Liz E, and will run for 6 weeks. The programming will be like an introduction to CrossFit with a focus on conditioning. This is strictly for non-members, but we encourage any of our current members who know of anyone interested to reach out to Liz😁👏👏

New You 6 Week Challenge
Start Date: March 13th
Class Time Options are: T/TH@7:00am, Sa@9:15am or T/TH@6:45pm,Sa@9:15am
Price: $300
Instructor: Liz Eleftherakis
contact: lize@pioneervalleycrossfit.com

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. Rope Climb: Technique Review

3. 🤺🤺🤺"Three Musketeers”🤺🤺🤺
In teams of three, AMRAP in 20 minutes of
75 Double Unders
X Shoulder-to-overhead anyhow
X Rope climbs

Athletes B (shoulder-to-overhead) and Athlete C (rope climbs) work for max reps while Athlete A is completing Double unders. When A finishes, B informs her of the current s2o rep count, and then moves to the rope, where C gives the current count of climbs before heading to DUs. Your goal as a team is to accrue the highest number of shoulder-to-overhead reps and the highest number of rope climbs within 20 minutes. 

LIII: 155/108lbs
LII: 115/83lbs, Practice Double Unders for 1:00 if still developing
LI: Four rounds of 1:00 Double Under Practice, 10 press or push press, and rope climbs scaled as appropriate. 

Have fun!