image PVCF had a fabulous and spirited turnout last night for our Winter Rowing Program! Way to take those 200m sprints by storm!



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

1.Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Technique review: the bench press.

3. “Team Hegel” In teams of three, four rounds for time of

  • Row 500m
  • 12 Bench press

One athlete rows, one spots, one bench presses. Athletes rotate when each has completed the work assigned to his station.

LIII: bench press @ body weight LII: bench press @ 50-60% 1RM LI: 8 bench press/round


4. Cash-out:3 rounds:

  • 10 Single arm DB Rows @2121 (heavy)
  • 5/side weighted bulgarian split squats @30x1
  • 1 minute plank (weight if possible)

Have fun!


Team Pioneer Valley CrossFit charges forward to the HOT CHOCOLATE RUN this Sunday!

Congratulations to our Team and to Alan Wine who has raised over $750.00 thus far! If you are not able to join us this weekend, please consider donating to Safe Passage in the boxes at either PVCF location. Keep up the great effort Team!