Tonja S. sporting the PVCF hat she just made. She is one of our amazing donors to the PVCF Winter Ball Raffle this Saturday, and is offering a hat to one of our winners!

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

 1. Deliberate practice: 7 position of the muscle snatch, 8 positions of the power snatch and snatch

2. EMOM 10

2 Snatches

3. Technique Review: the midfoot strike.


4. “Interstitial Material”


Odd minutes: 10m shuttle runs

Even minutes: 10 ring rows

LIII: 12 10m runs and 15 ring rows
LII: 10 10m runs and 10 ring rows
LI: scale as appropriate


NB: The CrossFit Total is this Saturday morning in Hadley. Please arrive by 9.30 to warm up. And spectators, bring your coffee and be ready to cheer! tonja