10858485_10152986411543128_5234253687206183494_n Jeff R. demonstrating omnipresent GPP: General Party Preparedness 

Be sure to do your 10 minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Ten minutes of deliberate practice of your choice of ground-to-overhead exercises: muscle snatch, power snatch, power snatch + overhead squat, snatch.

3. Having chosen your version of the snatch, work your way up to a challenging double

4. EMOM 20

Even minutes: 2 Snatch

Odd minutes: 6 Toes-to-bar

5. December Mobilizations! 10858578_10152847713047527_725282217846776484_n

New Secret Weapon session to begin in January!  SECRET WEAPON is a fitness program for children ages 6-9.

We are pleased to also now offer:

SECRET WEAPON 2.0! is for children 10-13 years old!

for more information, visit:

http://pioneervalleycrossfit.com/specialty-classes/secret-weapon/