EagleLogo_circles_pioneervalleycrossfit_established2007-2-sean

Happy Thanksgiving week!

We hope to see all of you on Thanksgiving Day at 8.00 a.m.! This Holiday WOD is open to ALL Members! Start the Holiday with your PVCF Family!

If you have out of town CrossFitters visiting who would like to drop in, email: info@pioneervalleycrossfit.com so that we may get them all set up for a great experience.

Holiday Schedule:

Wednesday: Normal schedule until... Northampton: 4.15 shall be the last class (closes at 5.30). Hadley closes after the 1.30 (2.45)).

Thursday: One WOD at 8.00 a.m. in Northampton! All membership class! All are welcome!

then: Open Gym in Northampton from 9.00 a.m. to 11.00 a.m.

Friday: Friday: Hadley: 12.00, 1.30, Open Gym from 2.00-4.00, 4.15 (Last class at 4.15) Northampton: 9.15, Competitors (10.15), 12.00, Open Gym from 3.00-5.30, 4.15 (Last class at 4.15)

Saturday and Sunday: Normal schedule resumes:)

Much Love, Be Safe, and See you Soon! Your PVCF Family

 

 

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

1. EOMOM 10: handstand x 20-40s, 10 cossack squats (10 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

3. Press

5-5-5.

 

Repeat your first three sets from Week 1 of this cycle. DO NOT MAX OUT. (10 min)

4. “Tabata Yowza”

  • Tabata pull-ups
  • Rest 1 minute
  • Tabata burpees
  • Rest 1 minute
  • Tabata push press

Score is total reps from each tabata, like this: xx/yy/zz

LIII: push press @ 95/65lbs LII: pull-ups as appropriate, burpees as appropriate, push press as appropriate LI: 3 x 10 ring rows, 3 x 10 box burpees, 3 x 10 press or push press, not for time 5. Cash-out Challenge:

  • 1:00 Assault Bike Max calories

 

 

Have fun!