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Team BLUE and Team GOLD are back!!

Get ready for PVCF's FRIDAY NIGHT LIGHTS!

2017 CrossFit Open Registration has begun! Click here: https://games.crossfit.com/

Five Fridays! Five WEEKS! Five chances to take home the PVCF Open CUP!

FEB. 23 - MARCH 27

17.1: Feb. 23 - 27 17.2: March 2 - 6 17.3: March 9 - 13 17.4: March 16 - 20 17.5: March 23 - 27

 

 

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

1. Technique Review: Clean Deadlift (5min)

2. 4 rounds of:

  • 3 Clean Deadlift
  • 3 Clean Pull
  • 3 Clean High Pull
  • 3 Muscle Clean
  • 3 Front Squats
  • 3 Power Cleans

(10 min)

3. Power Clean + Front Squat

  • 5x2+2

LIII:@70-72-75-78-80% of 1RM Clean LII: Add 5% to your weights from last week and hold for 5 total sets of 2+2. Goal is no misses and good form so adjust weights as needed.If you were not here last week, work up to a moderate weight with good form and hold that weight for 5 total sets. (20 min)

4. Clean Deadlift

  • 5x3

LIII: 100% 1RM Clean LII: 85-90% 1RM Clean LI: practice the positions of the clean deadlift. (10 min.)

5. Fitness Forever Challenge WOD #2:

  • 500m Row for time

Go in heats and cheer each other on!

Have fun!

 

NEXT SKILL SERIES!

THIS SUNDAY! JANUARY 22nd in NORTHAMPTON AT 9.00 a.m. COACH ARI IS TEACHING RING MUSCLE UPS!

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