Pioneer Valley CrossFit is about getting Stronger Through Community. Here's a spectacular example of why we love PVCF so very much: PVCF athlete, Freida Guillette jumped to the 4" box today. And then she jumped to the 12" box. And then she jumped to the 20" box!! What a moment!


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. Then two rounds of 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. Technique Review: the Power Snatch. Then Five minutes for deliberate practice of the 8 positions of the power snatch and to warm up weight for WOD. (10 min)

3. “Leibniz” For time:

  • Run 800m
  • Rest 1:00

10 Rounds of:

  • 3 Power snatch
  • 6 Toes-to-bar
  • 9 Push-ups
  • Rest 1:00
  • Run 800m

(25 min cut-off)

LIII: power snatch @ 135/95lbs LII: power or muscle snatch as appropriate @ 60-70% 1RM, T2B as appropriate, push-ups as appropriate. Choose weight and scales that will ensure that you finish the work under the time-cup! LI: run 400m, then five rounds of 6 muscle snatch, 7 supine leg raise, 8 box push-ups, run 400m, not for time

4. Mobilize

Have fun!





We've heard you like to workout in tank tops too :) ? We aim to please! PVCF September design is available in tank tops!

We are extending our pre-order date to the 22nd so you can get a tank top! Click here!