Happy Birthday to PVCF athlete, Jahnna Kazak! Jahnna has been with PVCF for over six years!
Dearest Jahnna, you have lifted our PVCF Family up with your spirit, your athleticism, and your generosity. We are so grateful for you and wish you a spectacular year filled with laughter and love!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)
2. “Renton” Eight rounds for time of:
- 10 Deadlifts
- 10 Burpees
- 10 Ring-rows
(20 min cutoff )
LIII: deadlifts @ body weight, elevated/horizontal ring rows LII: deadlifts @ 135/95lbs or as appropriate, burpees as appropriate LI: 5 rounds not for time. Scale deadlift/ burpees as appropriate.
- Gymnastic skill work of your choice or Foam Roll party. (15 minutes)
WEEKEND ACTIVITIES AND SCHEDULE!
SATURDAY: This Saturday, we are celebrating the conclusion of our most recent strength cycle! At 10.15 a.m. in Hadley all are invited to TOTAL! In the tradition of the CrossFit Total, we shall be hosting the opportunity for each athlete to have 3 attempts to establish a 1RM for back squat, press, and power clean. Your "Total" is the sum of your best efforts for all three lifts. Is this new to you? Still come on in! Level 1 shall perform 3-3-3-3-3 for these lifts! Due to the warm-up and time involved during the totalling process, we are canceling every class but the 10.15, as well as Open Gym. Best of luck, everyone!
SUNDAY: This Sunday is the annual Hot Chocolate Run for Safe Passage! Thank you to everyone who has contributed and signed up. Would you like to still support Safe Passage and Team Pioneer Valley CrossFit? Click here! As all of the runners pass by the front of our Northampton location, we shall hold the 8.00 a.m. and 12Noon classes only. Free intros can attend on Saturday in Hadley this week. NB: for those of you attending the 8.00 a.m., keep in mind that runners for the Fun 5K begin their race at 9.30 a.m. so scoot out if you need to! (Here are the race times: 3K Walk: 9:00 am; 5K Fun Run: 9:30 am; 5K Race: 10:15 am). Race participants: PVCF usually meets by Provisions before lining up if you want some high fives! Great work, everyone!