With so much gratitude, let us celebrate our solid gold PVCF Team! This team tirelessly pour their hearts into Pioneer Valley CrossFit and redefine excellence every day. And tremendous thanks to Coach Ayn and Coach Ryan <3 Ayn is the General Manager of Northampton as well as the Director of Training, and Ryan is the General Manager of Hadley as well as the Director of Membership. What does this mean? These roles mean that they, and our solid-gold staff, make PVCF a sanctuary in the fullest sense of the word. They make PVCF a place of safety, warmth, strength, and love. Ayn and Ryan take care of the nuts and bolts so that when you come in for a class, it is all about YOU. It is all about Family. It is all about the magic of transformation that is alive and real inside PVCF. Together, this Team makes it happen! This week is about gratitude. So, let us raise a glass and give thanks to our PVCF Team and Family! Here's to YOU!
THANKSGIVING! WOD at 8.00 a.m. in Northampton for EVERYONE!
Open Gym to follow from 9.00 a.m. to 11.00 a.m.
1. Review, as a group, the elements of the pre-class dynamic warm-up.
2. “This One’s for the Deuce”
In teams of five:
- One mile run, then
Three rounds for time of:
- 10 Thrusters
- 15 Pull-ups
- 20 Burpees over the bar
- 25/20 Cal row
Run as a team. Athletes rotate when everyone has completed the work assigned at their station.
LIII: thrusters @ 155/103lbs, C2B pull-ups
LII: thrusters @ 105/73lbs, pull-ups as appropriate
LI: 800m run, then three rounds of thrusters, ring rows, burpees, and 10 cal row, resting as appropriate. Not for time.
Have fuN and Happy Thanksgiving!
We are so Grateful to all of you that make our PVCF Family so warm and wonderful!