We hope all of the CrossFit Mamas at Pioneer Valley CrossFit had a great weekend! Whether you are a Mama to humans, fur babies, students, friends, we salute your tremendous capacity to CrossFit, nurture, and make the world a better place each day! Here's PVCF athlete and Mama, Carlene Bailey living the strong life!



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

1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 stict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)

2. Overhead Squat


20 minutes to work up to a heavy set of 2 for the day. If you can not overhead squat, front squat instead

3.“ Breathing Fire” AMRAP 7

3 Overhead Squats 3 Chest to Bar Pull-ups 6 Overhead Squats 6 Chest to Bar Pull-ups 9 Overhead Squats 9 Chest to Bar Pull-ups 12 Overhead Squats 12 Chest to Bar Pull-ups 15 Overhead Squats 15 Chest to Bar Pull-ups And so on…..

LIII: 115/73 LII: 75/55. Regular Pull-ups, banded pull-ups, ring rows as appropriate. Front squat if you are unable to overhead squat LI: AMRAP 8 6 Front squat 6 Ring rows

4. Cash-out: EMOM 10

Even: Unbroken Ring Muscle Up or 10 Dips Odd: 5/side Single Leg Romanian KB Deadlift, Heavy

Have fun!