adbsnatch Have you tried our Team Weekend WODs? They are a blast! 

 

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

 

1. Easy 300m Row

2. 2 Rounds NFT: 10 cossacks squats (5/side), 10 hip extensions, 10 kip swings,

10 spiderman stretch (5/side), 10 single leg RDLs w/ DB (focus on glute activation)

3. Back squat

  • 5-5-5-3-3-3

Six sets to work your way up to your heaviest triple of the day. Goal is to increase weights from week 1.

4. “Short Stack”

AMRAP 10:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Wear 20lbs weight vest if desired.

LIII: as rx’d LII: pull-ups as appropriate, push-ups as appropriate LI: 6 rounds not for time of 5 ring rows, 6 push-ups, 7 squats

5. Cash Out: 3 Rnds NFT:

  • 15 weighted abmat sit-ups (heavy)
  • 16 DB single arm row @2121 tempo (8reps/side)

 

Have fun!

Get your friends into On-Ramp starting this week!

This November, refer a friend or family member to On-Ramp, and they’ll be able to participate in the 3-class series at no charge! Share the gift of your PVCF Family!

Simply ask your friend or family to email: sarah@pioneervalleycrossfit.com with the following info:

  • The name of the PVCF member who referred them
  • Address, telephone number, and best email address
  • Their desired On-Ramp A, B and C classes*

Once Sarah receives that info, her or one of our front desk staff will confirm the registration via email. *Note that we require pre-registration for this offer.

 

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