anate Nate showing off a touch of his tattoos and a lot of his muscle mass!


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

1. EMOM 10:

  • 2 x Turkish get-ups.

2. Strength:

  • Weighted Dips 5-5-5
  • Supinated Barbell Rows 5-5-5 @ 3121 tempo

This is a deload week.

Use the weights you used for the 5s on your 5-5-5-3-3-3 day three weeks ago. Do 3x10 dips for those who have been doing assisted dips, goal is sets of 10 unbroken. Supinated Rows use 60% of your heavy double.

3. “Power Annie”

50-40-30-20-10 reps for time of:

  • Double-unders
  • Sit-ups
  • 5 power cleans after each round

LIII: power cleans @ body weight LII: power/muscle cleans @ 60% your 1RM. If your double-unders are still developing: one minute of double-under attempts each round LI: four rounds not for time of 12 sit-ups, 2 x 4 muscle cleans, 1 minute double-under practice

4. Cash out:

4 Rounds NFT:

  • 30' Waiters Carry/side
  • :20-:60s Superman Hold


Have fun!

The Hot Chocolate Run is a month away and Team Pioneer Valley CrossFit is HUGE!! Thank you, everyone for signing up!

If cannot join us, and you want to support our Team in lifting up Safe Passage, click here and scroll to the bottom to donate. It is a GREAT cause!