aclaudiatwo Congratulations Claudia B. on her two year anniversary with PVCF! We are all lifted up by our athlete's victories and transformations. For us, this is the best gift in the world!

She posted this today to celebrate:

"Two years ago today I started at Pioneer Valley Crossfit "for just a few months, so I won't have to run outside in the winter, and then I'll go back to it." Ha ha ha. After five days I was completely hooked even though I could barely do a thing. I am so eternally grateful to all of you for the support, encouragement, inspiration, and passion you bring to what you are doing. PVCF has been a sanity saver for me, improved my health and strength tremendously, and introduced me to an amazing community. And I look better to boot!"

 

 

HALF DAY TOMORROW AT BOTH GYMS! โ˜† Closing at 1.00 p.m. after the Noontime WOD โ˜†

Closed all day on the 25th of December. Regular schedule on Saturday!

 

 

 

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

 

"Twelve Days of CrossFit (PVCF ed.)"

  • On my first day at CrossFit, the WOD board gave to me... a deadlift.
  • On my second day at CrossFit, the WOD board gave to me... 2 handstand push-ups, and a deadlift.
  • On my third day at CrossFit, the WOD board gave to me... 3 box jumps, 2 handstand push-ups, and a deadlift.
  • On my fourth day at CrossFit, the WOD board gave to me... 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.
  • On my fifth day at CrossFit, the WOD board gave to me... FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.
  • On my sixth day at CrossFit, the WOD board gave to me... 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.
  • On my seventh day at CrossFit, the WOD board gave to me... 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.
  • On my eighth day at CrossFit, the WOD board gave to me... 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.
  • On my ninth day at CrossFit, the WOD board gave to me... 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.
  • On my tenth day at CrossFit, the WOD board gave to me... 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.
  • On my eleventh day at CrossFit, the WOD board gave to me... 11 sit-ups, 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.
  • On my twelfth day at CrossFit, the WOD board gave to me... 12 calorie row, 11 sit-ups, 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.
  • <3 ...in a pear tree.

LIII: deadlifts @ 315/220, 30/24" box, C2B pull-ups, kettlebell swings @ 70/53lbs, front squats @ 155/108, walking lunges w/ overhead bumper plate @ 45/25lbs, GHD sit-ups.

LII: deadlifts @ 225/150lbs, 24/20" box, kettlebell swings @ 53/35lbs, front squats @ 115/83lbs, tuck crunches. Anybody doing CrossFit less than six months is encouraged to start with Day 10, then do Days 11 and 12.

LI: Day 12 only. Make sure you use the appropriate exercises selected from the BtN Movement Hierarchy.

 

45 minute cut-off. If you look like you're red-lining, the instructor will cut you off. Don''t give them any guff. You'll be metabolically deranged, not in your right mind. Better safe than sorry!

 

Have fun, and Happy Holidays!