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Congratulations to Matt Tudryn! He is our newest Red Shirt Coach! Matt is a true team player and has trained diligently to embody not only the spirit of PVCF, but also to demonstrate our coaching methodology. He is a hard working gem so don't miss out on a chance to take one of his classes. Great work, Matt!

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

1. Technique review: building the L-sit. Tuck sit, L sit knee extensions, L sit, ring L sit.

2. 15-10-5 of muscle snatches w/ empty barbell and x 2 L-sit  (i.e., 30 seconds, 20 sec, 10 sec)

3. Five minutes deliberate practice of the three positions of the back squat, “five in the hole” each round.

4. “Brian Connelly”

Back squat 1-2-3-1-2-3-1-2-3

L-sit :20-:15-:10-:20-:15-:10-:20-:15-:10

Dips 1-2-3-1-2-3-1-2-3

LIII: squat @ 85, -90%, weighted dips

LII: squat @ 75-80%, L-sits or L sit knee extension as appropriate

LI: squat 5-5-5-5-5, going up in weight each round to a moderately challenging set of 5. Tuck sits, dips as appropriate.

MARCH IS "BRING A BUDDY TO ON-RAMP"!

March may be just the push your friends and family need to come on in and join in the PVCF fun. Invite them in for our On-Ramp program. On us:)

email: info@pioneervalleycrossfit.com  to register or for more information.

onramp