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Voting for Best of the Valley isn't just about Pioneer Valley CrossFit! We want to lift up our whole PVCF Family! Let's give Dj Quintessential (Meg and Jovan's son) some huge applause! While you're voting, vote him in as Best wedding/ entertainment DJ on page 11!

Best Personal Trainer: Ayn Toppin, PVCF Best Fitness Center: Pioneer Valley Crossfit Best Group Classes: Pioneer Valley Crossfit

NB: Give Yourself Extra Time to Drive in the Morning (there may be snow)!

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings, pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups(10 min)

2. ”She-Ra” For time: 21-18-15-12-9-6-3

  • Calorie Row
  • Shuttle Runs
  • Toes to Bar

LIII:as rx’d. Calorie Assault Bike for Shuttle run if bike available. LII: sub straight leg raise or toes to ceiling as appropriate LI:Toes to ceiling, start at set of 18 or 15 as needed.

3. Cash-out: 4-5 sets of:

  • 6/side DB Press
  • 8/side DB Curl

LIII: 6 Strict Handstand Pushups (add deficit if possible) LII/LI: as written, choose weight as appropriate

Have fun!