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Coach Mael setting up for the press!

 

2016 ″Fitness Forever” Registration closes Friday, January 15th!! https://pvcfnutrition.wordpress.com/

(Students who are returning can register upon arrival)

Entry Fee – 30$ per RegistrationChallenge Dates: January 15th – February 15th

HOW TO REGISTER:

Pick up registration form at front desk at either PVCF Hadley or PVCF West

Fill out registration form and leave in Challenge Folder located at each location

email ryan@pioneervalleycrossfit.com with any questions

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

 

1. Technique review: building the toes-to-bar (5 min)

2. Five minutes deliberate practice to determine which Hip-and-Trunk Flexion (hanging, straight leg) exercise is right for you.

3. Five minutes deliberate practice of positions of the the muscle/power clean.

 

4. “Through a Scanner Darkly” AMRAP 20:

  • 5 Power cleans
  • 10 Toes to bar
  • 20 Walking lunges (alternating)

Score is total reps.

LIII: power cleans @ 145/100lbs LII: power cleans @ 105/73lbs, T2B as appropriate LI: six rounds not for time of 5 muscle cleans, 8 supine leg raise, 10 walking lunge

Have fun!