asmallgabby TRIUMPH filled the rigs tonight at Pioneer Valley CrossFit! The cheering of our community lifted people to new heights! Congratulations everyone!!


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


1. Review Pre-class Dynamic warm-up as a group (15 min.)

2. Run Prep.

3. “Kaizen+” Four rounds for individual time of:

  • Row 500m
  • Run 400m
  • Rest 5:00

LIII: as rx’d LII: as rx’d LI: Three rounds

4. Cash-out:

  • 2:00/side calf smash with barbell



Have fun!