Here is PVCF's Noreen adjusting the bar and focusing before her back squat. Her dedication since day one at PVCF has been phenomenal! Great job, Noreen!
Be sure to do your ten minutes of pre-class dynamic flexibility work
- Cal Row
- Tuck Crunches or V-ups
10-8-6-4-2 reps for time of:
LIII: deadlifts @ 80%1RM
LII: deadlifts @ 70% 1RM, sub 2:1 dips for muscle-ups today
LI: six rounds not for time of 5 deadlifts, 5 parallette or box dips
10 minute cut-off
3. Cash-out Challenge!
- Max Kipping Pullups+ :30s Hang+ Max Kipping Pullups
3 rounds of:
- Max Hang from Pull-up Bar
- 30’ Waiters Carry, each arm
- 6/side Weighted Bulgarian split squat
TWO BIG EVENTS THIS WEEKEND!
- TOTAL ON SATURDAY IN HADLEY! (please arrive by 9.30 a.m. to warm-up, or anytime to cheer!)
- CROSSFIT DEFENSE 3 ON SUNDAY IN NORTHAMPTON! (free! begins at 9.00 a.m.!)