awarmup2 Close to 100 members signed up for "Friday Night Lights," and we are getting ready to kick off the adventure of Team GOLD versus Team BLUE in the PVCF Open Cup! Remember to please get your Zen Planner password set for by Friday as we will register the Heats online. Those who register first will get first choice!

Please email: sarah@pioneervalleycrossfit.com

Heat Registration won’t be live until Friday Morning; however, we will keep track of who jumps in first to Zen Planner!

 

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

1. Descending ladder warm-up: in any order:

  • 15-10-5 reps not for time of muscle snatches w/ empty barbell and strict chin-ups (5 min)
  • 15-10-5 reps not for time of of calorie row and GHD sit-ups

2. “Helen Adoy” In teams of two, AMRAP 26 of:

  • 9 Pull-ups
  • 12 Kettlebell swings
  • 15 10m shuttle runs

One athlete works at a time. Athletes switch work/rest when round is complete. Scale movements as appropriate. Score is total rounds accrued by team. If you happen to go solo, rest 1:1.

LIII: C2B pull-ups, 2/1.5 pood American swings LII: pull-ups as appropriate, Russian or American swings as appropriate @ 53/35lbs LI: work for 15 minutes.

NB: If you plan on doing Friday Night Lights consider taking a recovery day today or scaling your pull-ups and weights appropriately.

We will not know what 16.1 is until 8pm tonight! Watch the live announcement here: http://games.crossfit.com

 

Have fun!