Ryan Katz stopped into PVCF for a trial class in 2010 and never left. Since that time, Ryan has exemplified friendship, mentorship, and leadership in every area of Pioneer Valley CrossFit. His passion has been inspirational and wonderfully contagious. Our dear Coach and General Manager, Ryan, is now moving to Boston and transitioning from his position at PVCF. We celebrate Ryan’s choice to move to Boston to be with his partner, Carolyn, and to fully explore and enjoy the next exciting adventure in his rich life! Of course, this is a bittersweet announcement, but that is because we love Ryan so very much! Ryan has elevated Pioneer Valley CrossFit through his coaching, his athleticism, his youth programs, his goal and nutrition seminars, his private training and consultations, his management and team building, and most of all, his heart. Words are inadequate to express our gratitude and appreciation for you, Ryan. Saying goodbye is never easy, especially to someone who is such a part of our Family. We wish you all the best now and into the future. And so Ryan, it’s time to relax a bit and enjoy Boston! Ryan will be with us for the next couple weeks and we encourage anyone who has felt personally enriched by his presence to reach out to him. Let Ryan know how much you have appreciated all that he has done for us. ryan@pioneervalleycrossfit.com As Ryan begins this next chapter in his life, we are so very thrilled to announce that Coach Mael Walkowiak and Coach Damian Pagano-Stalzer shall now be the Head Coaches for Northampton and Hadley, respectively. Their warmth, professionalism, and enthusiasm for Pioneer Valley CrossFit will further expand as they step into these leadership positions! More on this to come!



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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Push Press


20 minutes to work up to a heavy double for the day. 3. “Jacqueline” 3 Rounds each for time of:


Row 500m 21 Thrusters 95/63 15 Pull-ups Rest 3 minutes


*staggered starts if needed. Your goal is to scale the thrusters and pull-ups to be able to complete each round as a sprint that is ideally under 4 minutes.


LIII: as Rx’d LII: 65/45 or scale weight and pull-up variation as needed. LI: 3 Rounds each for time of: Row 300m 12 Thrusters 9 Ring Rows Rest 3 minutes Have fun!