Get Ready for our New Masters Program - Now Offering Diet Analysis!

Space is Limited!

Individually Designed Fitness Programming Small Group Coaching Environment Physical Assessment Diet Analysis with a Holistic Health Coach with a PhD in Nutrition Nutrition Accountability

If you are interested in this program, we would love to meet with you and discuss this unique fitness experience. For more information or to schedule a free in-person information session, please email info@pioneervalleycrossfit.com or call 413-727-8051

 

 

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

1. 21-15-9 of Calorie row and Goblet Squats (10 min)

2. “Mount St. Helens” In teams of 2 For time: 200 Double Unders 100 Kettlebell swings 160 Double Unders 80 Kettlebell swings 120 Double Unders 60 Kettlebell swings 80 Double Unders 40 Kettlebell swings 40 Double Unders 20 Kettlebell swings

Divide double unders and kettlebell swings evenly between partners with only one athlete working at a time.

LIII: 70/53 american swings LII: 53/35, russian kettlebell swings or scale weight as needed. If you are still developing double unders: individually practice for a total of 2:30 in Rnd 1, 2:00 in Rnd 2, 1:30 in Rnd 3, 1:00 in Round 4, :30 in Rnd 5 LI: 5 rnds of 1:00 double under practice 15 russian kettlebell swings

4. Mobilize

Have fun!

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