PVCF Goal Setting Seminar Where: Pioneer Valley CrossFit Northampton When: January 11th, 2014 12:00

With the New Year approaching, there is no better time to realize that fitness, health and well being are year long processes. These processes are meant to be structured in order to work towards optimal progress. One way to ensure that you are prioritizing your own health and wellness is to learn how to structure and implement GOALS.

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

1. Two rounds of Ayn's shoulder stability series: scap pull-ups x 10, OH pull-aparts x 10, flyes x 10, lateral pull-aparts x 10, chest pulls x 10, scap push-ups x 10.

2. Technique review: strict knees-to-elbows and, for those who can do strict KTEm progression to skin-the-cats.

3. "Grandson of Core-A-Palooza"

Not for time:

Four rounds of

Lunging Buellers x 10/side

Skin-the-cats x 5

Back extensions x 10

V-ups x 10

LIII: as rx'd

LII: sub knees-to-elbows for stc, tuck crunches for V-ups

LI: toes-to-ceiling, good mornings, butterfly sit-ups Required for learning skin-the-cats: 5 strict KTE

Have fun!