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This November, refer a friend or family member to On-Ramp, and they'll be able to participate in the 3-class series at no charge! Share the gift of your PVCF Family!

Simply ask your friend or family to email: sarah@pioneervalleycrossfit.com with the following info:

  • The name of the PVCF member who referred them
  • Address, telephone number, and best email address
  • Their desired On-Ramp A, B and C classes*

Once Sarah receives that info, her or one of our front desk staff will confirm the registration via email. *Note that we require pre-registration for this offer.

 

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

1. 15-10-5 reps of:

  • hang squat clean (empty bar) and x 2 sec.
  • handstand hold (i.e., 30 seconds, 20 sec, 10 sec).

Handstand focus: proper hand width, hollow position and pushing “biceps into ears”. If you don’t know the hang squat clean, hang power clean or hang muscle clean.

2. Back Squat:

  • 5-5-5

This is a deload week. Use the weights you did for your 5-5-5-3-3-3 day three weeks ago.

3. “Shemp Howard”

  • Row 1000m then,

21-15-9 reps for time of:

  • Kettlebell swings 2­pood/1.5­pood
  • Burpees

LIII: American swings @ 70/53lbs LII: American or Russian swings as appropriate @ 53/35lbs, burpees as appropriate LI: row 500m, 15-10-5 swings and box burpees, not for time

4. Review as a group the November Mobilizations:

  1. Super Front Rack (p. 320)
  2. Banded Elbow Extension (open palm and closed palm position). (p.342)
  3. Couch Stretch (p. 391) *feeling spicy option: Super Couch Stretch (p. 392)
  4. Glute Smash and Floss/ High Glute Smash and Floss (pp. 368-369)

Have fun!