It's getting cold outside! Not to worry, 2013 PVCF hoodies are available for pre-order! Don't miss this opportunity as we are doing one limited edition batch! Make sure Ryan in Hadley knows your size and quantity by this Friday, December 6th, at 6:00 pm. Feel free to contact him by email at ryan@pioneervalleycrossfit.com. The sweatshirts are unisex and come in S, M, L and XL. The cost per sweatshirt is $50. You may pay in advance or at the time of pickup.

Member sweatshirts come in charcoal and will read "Athlete" on the back.

Check out Ayn rocking the new edition hoodie in the pics below!

hoodie Like this, only charcoal gray.

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

1. Technique review: the tuck crunch and the GHD sit-up (at instructor discretion)

2. "Uncle Bob Pollard" Three rounds for time of 50 Double-unders 30 Kettlebell swings 25 Sit-ups 20 Pull-ups

Competitors: 70/53lbs kettlebells (American swings), GHD sit-ups, C2B pull-ups CrossFitters: 53/35lbs kettlebells (American or Russian swings), GHD sit-ups or tuck crunches Novices: 3 x 10 Russian kettlebell swings, 3 x 10 sit-ups, 3 x 10 pull-ups, resting 30-60 sec between each set.

If your double-unders are still developing, two minutes each round practicing. 23 min. cut-off

3. December mobilizations: * Overhead tissue smash (option 1 - pg 255 of "Becoming a Supple Leopard" for those playing along at home) * Double lacrosse ball smash (pg 284) - if we run out of lacrosse balls, PVC pipe on bottom will do * Banded hip single-leg squat (pg 330) * Reverse ballerina (pg 337)

Have fun!