Our PVCF Family just became even more excellent! Please join us in welcoming Molly McLaren, our new PVCF Director of Operations!
Molly McLaren comes to Pioneer Valley CrossFit with a professional background in finance and retail bank management. Molly cares deeply for the surrounding community and is passionate about shifting peoples life experience for the better much like hers recently has. Molly has taught a wide array of flow arts, movement based dance, and fire manipulation. She spends most of her free time traveling the world or working with her new husky pup. Stop by the office to say hello today!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 21-15-9 Calorie Row and GHD Sit-ups
2. "Belka and Strelka"
4 Rounds each for time of:
- 400m Run
- 50 Double-unders
- 25 Russian Kettlebell swings
- Rest 2 minutes
LIII: 53/35 LII: 35/26,1 minute of practice if you are still developing your double-unders LI: 3 rnds, scale KB and run as appropriate
3. Cash-out: Rope Climb deliberate practice. (L-sit, legless, conventional, plank climbs) work on efficency and/or progressing to next level on the movement hierarchy