anopenshirt CROSSFIT OPEN! PVCF Open Team Cup 2016!

-Open Workouts will be also be held on Sundays at 10:15 in Northampton in addition to the Friday Night Lights Event. (You do not need to be to be registered for the Team Cup to participate on Sundays)

-Registration for the Team Cup will close on Friday February 19th at 8pm. The Team Draft will take place on Saturday February 20th and then you will be notified by your team captain as to which team you are on.

-Team Captains will be holding "Team Practices" to review strategies, scales or skills for the Open WODs. Team Captains will also be leading Team Warm-ups and Rally before every Friday Night Lights event.

-Please contact sarah@pioneervalleycrossfit.com if you do not have or forgot your zenplanner password. You will need a password to register and to sign-up for heat assignments weekly.

QUESTIONS:)?

Contact Ayn: ayn@pioneervalleycrossfit.com or Ryan: ryan@pioneervalleycrossfit.com

 

 

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

1. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean.

2. “Anastasia Screamed in Vain” 5 Rounds of:

  • :60s Max Row for Meters
  • Rest 6 minutes

LIII: 10 Strict HSPUs to be done in every rest period, (includes final rest period) LII: 10 Kipping HSPUs, Pike HSPU, Down Dog Pike Press or Heavy DB Press per rest period,( includes final rest period.) LI: 20 double DB Presses, moderate weight, per rest period

3. February Mobilizations

Have fun!