andersensm

Who knew working out could be so much fun? Here's PVCF athlete, Anderson Lo getting ready for the WOD!

 

 

1. Review, as a group, the elements of the pre-class dynamic warm-up.(15 min)

2. 3 rounds of: 3 clean deadlifts 3 clean pulls 3 clean high pulls 3 muscle cleans 3 tall power clean pull unders 3 power cleans (5 min)

3. Power clean

  • 5-5-5.

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

4. “Miranda” Five rounds for time of:

  • Row 250m
  • 30 Overhead walking lunges (alternating)

Work in teams of two if necessary.

LIII: 45/25lbs bumper held overhead LII: bumper as appropriate LI: three rounds, row 250m and walking lunges

(12 min cut-off) 5. Cash-out:

  • Powell raises

3x8/side@3010 tempo  

Have fun!

 

CLASSES CANCELLED THIS SATURDAY

FOR PVCF HALLOWEEN THROWDOWN!

Join your PVCF Family this Saturday, October 29th, for some real trick or treating WODs! Get your costumes ready, your athleticism primed, and your party spirit on!

Registration starts at 8.30 a.m. and Competition runs from 9-12. Potluck and celebration shall follow immediately after! There shall be Rx'd and Scaled Divisions!

In the Spirit of the CrossFit Open, we shall also be tallying points for our Gold and Blue Teams! ♥

PRIZES! For Rx'd, Scaled, AND BEST COSTUME!!

We also need judges! If you would like to be in the running for best costume and aren't in the space to compete this weekend, come on in and lend a hand (in costume!) and you could leave with a great prize. Price: $20 (all money goes towards Prizes!) Costumes: Yes Prizes: Yes Beer: Provided Food: Potluck

Would you like to help out? Questions? email: info@pioneervalleycrossfit.com

halloween