PVCFYouthProof2sm

With summer right around the corner, we wanted to share some news with our PVCF parents (or parents that you may know in the Valley)! Now is the time to enroll your student athlete into one of our growing youth strength and conditioning programs! Your athletes can start preparing now to be in peak condition for the start of the 2016-2017 school year.
Here are several programs on the horizon:
*June 22nd, June 23rd and June 24th we are  hosting our first ever Strength and Conditioning Mini-Camp!
*More clinics and month long athletic training running all summer!
*Pre-season conditioning programs kicking off for all fall sports!
Stay tuned for more information on our growing youth athletic community!
 For full details, click here or
contact ryan@pioneervalleycrossfit.com for more details!

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 20-15-10 reps not for time of muscle clean w/ empty bar and x 2 sec handstand holds

2. Technique review: the one-hand swing (5 min)

3. Deadlift

  • 5-5-5 @ 50% (10 min)

4. “Program Maximum” Five rounds of:

  • 10 One-hand swings R
  • 10 One-hand swings L
  • 4 Turkish get-ups (2/side)

(20 min cut-off) Prioritize quality movement/positions in the TGUs not speed.

LIII: kettlebell load as appropriate LII: kettlebell load as appropriate LI: three rounds, not for time

5. Cash-out:

  • 3 sets of 8/side Powell Raises@ 3010 tempo

 

Have fun!