Aopenzenplan Friday Night Lights 16.1 at 5:30 p.m. in Northampton! Come to participate or come and cheer and celebrate! Perrin just picked up some food and a few kegs for afterwards! 

Remember to get your Zen Planner password for heat registration.

email sarah@pioneervalleycrossfit.com for help!

 

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

1. Five minutes deliberate practice of the four positions of the row

2. "You're Married to the Sea"

  • Row 20 minutes for max distance.

Score is total distance.

LIII: and LII: as rx’d. LI: row for 15 minutes, resting one minute between each five minute piece.

3. Foam roll 20 minutes.

  • Five minutes each on l/r quads, IT bands, and tensor fasciae latae. Five minutes each on l/r lats.

If necessary, half the class can start with the foam rolling. Have fun!