Not all of us can keep smiling during pull-ups.

PVCF athlete, Candace Locke has many talents though! In addition to finding joy in her workouts, did you know that she recently took up axe throwing? True story. We are so impressed by you, Candace!



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

1. Warm-up A: 100 double-unders (5 min)

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

3. Run prep (5 min.)

4. “I am Legend” EOMOM 20:

  • Even minutes: max kettlebell swings in 30 seconds
  • Odd minute: max 10m shuttle runs in 30 second

Score is total swings/total runs. LIII: American swings at 70/53lbs LII: American or Russian swings as appropriate, weight as appropriate LI: :20 seconds of KB swing practice, :20 of shuttle runs. Take extra rest as needed. 5. Cash-out:

  • 3x10 dips (scale or add weight as needed)
  • 3x8-10/side elbow side plank twists

Have fun!



SATURDAY: This Saturday, we are celebrating the conclusion of our most recent strength cycle! At 10.15 a.m. in Hadley all are invited to TOTAL! In the tradition of the CrossFit Total, we shall be hosting the opportunity for each athlete to have 3 attempts to establish a 1RM for back squat, press, and power clean. Your "Total" is the sum of your best efforts for all three lifts. Is this new to you? Still come on in! Level 1 shall perform 3-3-3-3-3 for these lifts! Due to the warm-up and time involved during the totalling process, we are canceling every class but the 10.15, as well as Open Gym. Best of luck, everyone!


SUNDAY: This Sunday is the annual Hot Chocolate Run for Safe Passage! Thank you to everyone who has contributed and signed up. Would you like to still support Safe Passage and Team Pioneer Valley CrossFit? Click here! As all of the runners pass by the front of our Northampton location, we shall hold the 8.00 a.m. and 12Noon classes only. Free intros can attend on Saturday in Hadley this week. NB: for those of you attending the 8.00 a.m., keep in mind that runners for the Fun 5K begin their race at 9.30 a.m. so scoot out if you need to! (Here are the race times: 3K Walk: 9:00 am; 5K Fun Run: 9:30 am; 5K Race: 10:15 am). Race participants: PVCF usually meets by Provisions before lining up if you want some high fives! Great work, everyone!