acoachmael2 PVCF Family! Our team is outstanding, and together we have chosen Mael to represent us! Vote him (Mael W., PVCF) for "Best Personal Trainer" in the Valley Advocate’s “Best Of”

And Pioneer Valley CrossFit for:

"Best Health & fitness center"

“Best Group Fitness Training Center”

Fill it out* with pride!

Click below: http://www.valleyadvocate.com/best-of/

 

 

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

1.Technique review: 7 positions of the muscle snatch, 8 positions of the power snatch.

 

2. “Anaerobic Lactic Endurance”

  • Row 500m@90% effort
  • Rest 6 min
  • 15 Power Snatch
  • Rest 6 min.
  • Row 500m@90% effort
  • Rest 6 min.
  • 15 Power Snatch
  • Rest 6 min.
  • Row 500m@90% effort

Score is time for each interval

LIII: PS@115/83 LII: PS@ 95/63 or choose a weight that you can cycle touch and go reps with good form for at least 8/7. LI: 2 min. AMMAP Row, 10 muscle cleans or muscle snatches as appropriate.

3. Review January Mobilizations as a group.

 

Have fun!

 

*We love our PVCF Family member’s and want to lift up their local businesses as well! Consider some of the following for your other categories in the Advocate's "Best of"!

Kathy Borawski, Realtor (Borawski Real Estate) Northampton Coffee Shelburne Falls Coffee Roasters Esselon Coffee Roasting Kimber Lange (Lange Chiroppractic) Valley Bike and Ski Werks Empowered Healing Sports Massage (Lauren Abend) Webber & Grinnell Insurance Burning Heart Hot Yoga Pilates & Indoor Cycling Bikram Yoga Northampton (Valley Hot Yoga) The Pilates Studio The Green Room for new bar Cancer Connection Thrift Shop Off the Map Tattoo Tart Baking Co Tunnel Bar