For some weekend inspiration, meet PVCF athlete, Freida Guillette!

Click here to see her short video!



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

1. 12-9-6 of:

  • Calorie row
  • GHD sit-ups or Tuck Crunches (10 min)


  • Row 20 minutes for max distance.

Score is total distance.

LIII: “You’re Married to the Assault Bike” 20 minutes max calories LII: as rx’d. LI: row for 15 minutes, resting one minute between each five minute piece.

2. EOMOM 20

  • Even: 1 Turkish get-up
  • Odd: 3/side kettlebell windmills

*Large classes: half of the class starts with rowing the other half with EOMOM.

Have fun!




Click here to share your voice in the Valley Advocate's Best of!

"Pioneer Valley CrossFit" for Best Health and Fitness Center "Pioneer Valley CrossFit" for Best Fitness Training Center "Ayn Toppin, PVCF" for Best Personal Trainer

While we are at it, let's lift up our whole community too! All of these business are owned and operated within our PVCF Family! How amazing is our gym?

Best Place for a Massage: "Lauren Abend, Empowered Touch" or " J. Wellman, LMT" Best Real Estate Agency: "Kathy Borawski, Realtor " Best Wedding Photographer: "Tiffany Chapman Photography " Best Tree Service: "LashCo Tree Service " Best Place for Margaritas: "Tunnel Bar" "Mesa Verde " Best Art Museum: "Hampshire College Art Gallery" Best Restaurant, Coffee Roaster, Brunch: "Esselon Coffee Roasting " Best Coffee Roaster (choices!): "Northampton Coffee," "Shelburne Falls Coffee Roasters," "Share Coffee," "Esselon Coffee Roasting" Best Bakery: "Tart Baking Co" Best Gourmet Food Store: "Provisions" Best Car Dealer: "Steve Lewis Subaru" Best Hair Salon: "Salon 241" Best Tattoo Shop: "Off the Map Tattoo" Best Bicycle/Ski Shop: "Valley Bike and Ski Werks" Best Place for Yoga (choices): "Valley Hot Yoga," "Burning Heart Hot Yoga Pilates & Indoor Cycling" Best Roofing: "Morse Roofing" Best Place for Pilates: "The Pilates Studio" Best Insurance Agency: "Webber & Grinnell Insurance" Best Non-Profit: "United Way of Pioneer Valley" Best Solar Installation: "Trinity Solar" Best Event DJ: "Dj Quintessential"

And Please help us out! We would love to include ALL of our PVCF Local Heroes!