Strength 

Part 1. (20 minutes)

Shoulder Press 3 3 3 3 3

Part 2. (10 minutes)

Deadlift (Banded) 10 10 10

Conditioning  (10 minutes)

30 – 20 – 10

Wall Ball (20/14) 10′
Sit-ups

Other News

If you placed a pre-order for sweatshirts or sweatpants. Payments are now due. Thanks

Saturday October 27, 2012 – Gym will be closed. PVCF is having the Western Massacre in Hadley, Come and support our 3 teams. They are still looking for volunteers so if you can lend a hand contact liz@pioneervalleycrossfit.com