Champlain Valley CrossFit – Sport: Monday, June 29th, 2015
* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** There is no CrossFit Kids class Tuesday, June 30th. *** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Pause Back Squat: 2 reps Every 90 seconds for 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. No bouncing to get out of the hole. 2) Pause Front Squat: 2 reps Every 90 seconds for 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. No bouncing to get out of…
Champlain Valley CrossFit – Fitness: Monday, June 29th, 2015
* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM. ** There is no CrossFit Kids class Tuesday, June 30th. *** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Pause Back Squat: 2 reps Every 90 seconds for 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. No bouncing to get out of the hole. 2) Pause Front Squat: 2 reps Every 90 seconds for 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. No bouncing to get out of…
Champlain Valley CrossFit – Competition: Saturday, June 27th, 2015
* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th ** There is no CrossFit Kids class today, or Tuesday, June 30th. WOD: 1) Snatch: Build to a Heavy Single Spend no more than 20 minutes. All reps full squat. 2) Clean and Jerk: Build to a Heavy Single Spend no more than 20 minutes. All reps full squat. 3) AQAP: 400m Run 30 Pull-ups 30 Dumbbell Hang Squat Cleans 50/35 800m Run 20 Pull-ups 20 Dumbbell Hang Squat Cleans 50/35 1 mile Run 10 Pull-ups 10 Dumbbell Hang Squat Cleans 50/35 4) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Saturday, June 27th, 2015
* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th ** There is no CrossFit Kids class today, or Tuesday, June 30th. WOD: 1) AQAP: 400m Run 30 Pull-ups 30 Dumbbell Hang Squat Cleans 35/25 800m Run 20 Pull-ups 20 Dumbbell Hang Squat Cleans 35/25 1 mile Run 10 Pull-ups 10 Dumbbell Hang Squat Cleans 35/25 Extra Work: 2) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. 3) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Fitness: Saturday, June 27th, 2015
* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th * There is no CrossFit Kids class today, or Tuesday, June 30th. WOD: 1) AQAP: 400m Run 30 Ring Rows 45 Goblet Squats 35/26 800m Run 20 Ring Rows 30 Goblet Squats 35/26 1 mile Run 10 Ring Rows 15 Goblet Squats 35/26 Extra Work: 2) V-Ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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