image Happy Halloween, Pioneer Valley CrossFit!



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


1. Technique review: should you barbell thruster? Dumbell thrusters. 5 positions of the barbell thruster.

2. Five minutes deliberate practice of the 5 positions of the thruster

3. Jovan breathing techniques

4. “franK

In teams of two,

  • Run one mile
  • 21-15-9 thrusters and pull-ups
  • Run one mile

Teams run together, then start on opposite exercises, switching when both have completed the work for that round.

LIII: thrusters @ 95/65lbs LII: thrusters @ 50% 1RM, pull-ups as appropriate LI: not for time, run 800m, 3 x 5 thrusters, 3 x 5 pull-ups, 2 x 5 thrusters, 2 x 5 pull-ups, 1 x 5 thrusters, 1 x 5 pull-ups, run 800m

Have fun!