challengegoals

Did you know? We can help you with ANY goal!
PVCF Fitness Forever Challenge takes place from January 16th to February 13th
Fitness Forever is four weeks to catapult you into living your goals! $30 includes consultations, support, information, a T-SHIRT, and get you in the running for PRIZE MONEY during our award ceremony.
Maybe body composition is your goal? Perhaps it is reducing stress in your life, or even getting more sleep. Whatever your goal may be, this challenge is for YOU!
Need help with your goals? Coach Ryan is offering free 20 minute consultations! We want to give our PVCF Family everything possible to succeed! Email: ryan@pioneervalleycrossfit.com to set up your consult.

Click here to register!

And don’t miss out on the online discussion. Click here to check it out!

Here’s to 2017!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.
 
1. EOMOM 8:
  • 10 cossack squats (5/side, add KB if mobility allows),
  • 3-5 strict toes-to-bar
 
2. “Swing City”
For time
1 Round:
  • 800m Row
  • 21 Kettlebell swings
  • 21 GHD Sit-ups

Directly into 2 Rounds:

  • 400m Row
  • 15 Kettlebell swings
  • 15 GHD Sit-ups
Directly into 3 Rounds:
  • 200m Row
  • 9 Kettle swings
  • 9 GHD Sit-ups
 
LIII: 70/53 American KB swings
LII: 53/35 KB, Weighted Sit-ups
LI: 3 Rnds of 500m Row
20 KB Swings
20 butterfly sit-ups
 
3. Cash-out:
EMOM 10
1-2 Turkish Get-ups
 
4. January Mobilizations
 
Have fun!