girlZ

Announcing:

PVCF’s GIRLS TEEN STRENGTH AND CONDITIONING SUMMER PROGRAM!

This program is designed specifically to fit the needs of the female teenage athlete who is in their summer off-season.
It will focus on strength training, metabolic conditioning, injury prevention, increasing flexibility and stability, and improving overall confidence. 
8 weeks at $300. June 23-August 14
Tuesday, Thursday, Friday at 3:00pm
Pioneer Valley Crossfit West in Northampton
Coached by Ayn Toppin
Contact ayn@pioneervalleycrossfit.com

THE WOD FOR FRIDAY, FEBRUARY 13th is...

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

1. Back squat 2-2-2-2-2. 15 minutes to work up to your best double for the day. Begin counting work sets when your sets of two start to feel challenging.

2. Technique review: building the toes to bar (10 min)

3. Deliberate practice: 8 positions of the clean (10 min)

4.  “Reebok CrossFit Games Open WOD 14.4”

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie row

50 Toes-to-bars

40 Wall-ball shots, 20/14lbs

30 Cleans, 135/95lbs.

20 Muscle-ups

LIII: as rx’d

LII: scale toes-to-bar, cleans, and muscle-ups to appropriate level of complexity and load

LI: Four rounds not for time of row 15 cal, 12 hanging knee raise, 10 wall balls, 8 muscle cleans, 6 pull-ups.

Have fun!