shoshanawShoshana W...mom-to-be with a perfect overhead squat!

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

1. 15 minutes of deliberate practice of Turkish get-ups. If your get-ups are getting good, EMOM 10 two TGU.

2. Pick two goats--movements that you HATE seeing come up in the WODs. Give them some love.

"Goat Lovin' IV" Every minute on the minute for twenty minutes Odd minute: Goat A Even minute: Goat B

Make your A goat an upper body movement, and your B goat lower body, e.g., kipping pull-ups and box jumps.

If you are too new to what to work on, we suggest 4 strict pull-ups on odd minutes, and 4 perfect wall squats on even minutes.

3. Review, as a group, the mobilizations for September. Have fun!

NEWS! PVCF is proud to introduce SECRET WEAPON, a fitness program for children ages 6-9, taught by the inimitable Jovan James. SECRET WEAPON combines functional movements, body awareness training, breathing techniques, and fast-paced games into workouts that any kid will find challenging and fun. This Saturday, September 18th, we'll be offering a FREE into class at 10am in Northampton. If your child is interested in attending, please email secretweapon@pioneervalleycrossfit.com. See you then!

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