Secret Weapon begins in January! In addition to ages 6-9 we now offer Secret Weapon 2.0 for children 10-13 years old!

Click here for more information: http://pioneervalleycrossfit.com/specialty-classes/secret-weapon/

Be sure to do your 10 minutes of pre-class dynamic flexibility work


1. Your choice of ground-to-shoulder exercise: muscle clean, power clean, power clean + front squat, clean (5 min)

Your choice of shoulder-to-overhead exercise: press, push press, push jerk, split jerk. (3 min)

Marry your choice of ground-to-shoulder with your shoulder-to-overhead to work your version of the clean & jerk (7 min)


2. Overhead Complex Press 1-1-1-1-1 Push press 1-1-1-1-1 Push jerk 1-1-1-1-1

Go up in weight every set. Start each new movement with the heaviest rep of the last. If you shouldn't push jerk, work up to your heaviest push press, then take 85% of that number and do five more reps. How do you know if you should push jerk? If you don't have the shoulder flexibility to do a clean grip, partial overhead squat, don't push jerk. (20 minutes)

3. "Engine Engine" How far can you get in ten minutes with this complex? 1 Muscle clean 1 Front squat 1 Press 1 Strict toes-to-bar or knees-to-elbows 2 Muscle cleans 2 Front squats 2 Press 2 Strict toes-to-bar or knees-to-elbows 3 Muscle cleans 3 Front squats 3 Press 3 Strict toes-to-bar or knees-to-elbows Etc...

Use 50% of your heaviest push jerk or push press. Score is total reps.

Remember: Northampton gym is closed for construction after the 9.30 class on Friday!


And Congratulations to Shoshana and Mattie Wirth!

The Ultimate WOD: Eliana Charlie Wirth born 12/17