Pioneer Valley CrossfitPlease arrive at least 15 minutes early (9:45am) to begin your warm-ups.

1. "5-3-1 Total"

Three attempts to establish a one repetition max (1RM) in the front squat, bench press, deadlift, and press.

Your score is the sum of your best efforts at all four lifts.

The whole process will take about two hours. Come on in and see what twelve weeks of strength training have accomplished!