fitnessforeverbox

Our PVCF Fitness Forever Challenge takes place from January 16th to February 13th
Fitness Forever is four weeks to catapult you into living your goals! $30 includes consultations, support, information, a T-SHIRT, and get you in the running for PRIZE MONEY during our award ceremony.
Maybe body composition is your goal? Perhaps it is reducing stress in your life, or even getting more sleep. Whatever your goal may be, this challenge is for YOU!
Need help with your goals? Coach Ryan is offering free 20 minute consultations! We want to give our PVCF Family everything possible to succeed! Email:ryan@pioneervalleycrossfit.com to set up your consult.

Click here to register!

And don't miss out on the online discussion. Click here to check it out!

Here's to 2017!

 

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

1. Mobility:

  • 2:00/side Overhead banded distraction
  • 2:00/side banded single leg flexion with ext. rotation bias (10 min)

2. Technique Review:

  • the Clean (5 minutes)

3. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min) *add light weight as appropriate

4. “Crossfit Open WOD 15.4”*

Complete as many reps as possible in 8 minutes of:

  • 3 handstand push-ups
  • 3 cleans
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans
  • 21 handstand push-ups
  • 9 cleans
  • Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

LIII: 185/123 LII: 135/95. Power clean + front squat as appropriate. Box Pike Press, down dog pike press or or DB Press as needed LI: AMRAP 8 of 5 muscle or power cleans, 5 DB presses

*The 2017 Crossfit Open Begins February 23rd!

5. Cash-out: Choose either A, B or C: A. For max reps

  • 90 seconds of Muscle-Ups
  • Rest 60 seconds
  • 60 seconds of Muscle-Ups
  • Rest 60 seconds
  • 30 seconds of Muscle-Ups

B. EMOM 5

  • 1 Pull-up Negative or Piked Ring Row Negative (10-12 sec goal, add weight if needed)

C. EMOM 5

  • 5 Strict Chest to Bar Pull-ups (scale reps as needed)

 

 

Have fun!