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A deep and profound thank you to everyone who made our Orlando Fundraiser so special. Our highest thoughts extend to all affected today, and always.

For those of you who weren't able to attend today, and would still like to participate in our fundraiser efforts for Orlando, please email: liz@pioneervalleycrossfit.com

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Review proper handstand technique land scaling. Practice handstands and handstand walking for 10 minutes.

2. Technique review: building the thruster. Five positions of the thruster.

3. Five minutes deliberate practice of the thruster.

4."Barb Wire"

  • 40 Sit-ups
  • 30 Push-ups
  • 20 Pull-ups
  • 10 Thrusters

Rest exactly three minutes and then repeat for a total of four rounds. 20 minute cut-off.

LIII: thrusters @ 135/95lbs LII: scale push-ups and pull-ups to appropriate level of complexity, thrusters @ 105/73lbs LI: 20 sit-ups, 15 push-ups, 10 pull-ups, 5 thrusters, four rounds, not for time.

 

5. Cash-out: 3-4 sets of :15-:30 deadbug holds Powell raises 8/side@3010

Have fun!