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Thank You for Voting!

"Pioneer Valley CrossFit" for Best Health and Fitness Center "Pioneer Valley CrossFit" for Best Fitness Training Center "Ayn Toppin, PVCF" for Best Personal Trainer

Click here to VOTE!

While we are at it, let's lift up our whole community too! All of these business are owned and operated within our PVCF Family! How amazing is our gym?

 
Best Place for a Massage: "Lauren Abend, Empowered Touch" or " J. Wellman, LMT"
Best Real Estate Agency: "Kathy Borawski, Realtor "
Best Wedding Photographer: "Tiffany Chapman Photography "
Best Tree Service: "LashCo Tree Service "
Best Place for Margaritas: "Tunnel Bar" "Mesa Verde "
Best Art Museum: "Hampshire College Art Gallery"
Best Restaurant, Coffee Roaster, Brunch: "Esselon Coffee Roasting "
Best Coffee Roaster (choices!): "Northampton Coffee," "Shelburne Falls Coffee Roasters," "Share Coffee," "Esselon Coffee Roasting"
Best Bakery: "Tart Baking Co"
Best Gourmet Food Store: "Provisions"
Best Car Dealer: "Steve Lewis Subaru"
Best Hair Salon: "Salon 241"
Best Tattoo Shop: "Off the Map Tattoo"
Best Bicycle/Ski Shop: "Valley Bike and Ski Werks"
Best Place for Yoga (choices): "Valley Hot Yoga," "Burning Heart Hot Yoga Pilates & Indoor Cycling"
Best Roofing: "Morse Roofing"
Best Place for Pilates: "The Pilates Studio"
Best Insurance Agency: "Webber & Grinnell Insurance"
Best Non-Profit: "United Way of Pioneer Valley"
Best Solar Installation: "Trinity Solar"
Best Event DJ: "Dj Quintessential"
 
And Please help us out! We would love to include ALL of our PVCF Local Heroes!

 

 

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

1. Warm-up: 3 rounds of - 10 Goblet Squats, 5/side Cossack Squat (w/ KB if appropriate), 10 scap push-ups, 5 inchworms (10 min)

2. Back Squat

  • 3-3-3-3

LIII: 80% of 1RM for all 4 sets, Rest 2 minutes between sets LII: work up to a moderately heavy set of 3 that you can hold for 4 total sets. Rest 2 minutes between sets. LI: work up to a technically sound set of 3 and repeat for 4 total sets for the day. (20 min)

3. ”Velociraptor”

AMRAP 3 15 Thrusters 95/63 15 Burpees over the bar

Rest 3 minutes

AMRAP 3 10 Thrusters 115/73 10 Burpees over the bar

Rest 3 minutes

AMRAP 3 5 Thrusters 135/93 5 Burpees over the bar

LIII: as rx’d LII: 65/45, 75/55, 95/65 or scale weights progressively as appropriate. Scale to regular burpees or box burpees as needed. LI: 6 thrusters, 6 burpees for each AMRAP. Same weight for all AMRAPs. DBs or Box burpees as appropriate

(15 min)

Have fun!