Champlain Valley CrossFit – Competition: Wednesday, May 20th, 2015
* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** There will be no CrossFit Kids classes this week. All other classes are on as scheduled. *** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. **** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th ***** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) Thruster: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 2) 30 minute EMOTM: Movement 1 – 1-6 Muscle-ups Movement 2 – 10-20 Calories Assault Bike Movement 3 – 30 Double-unders Pick reps you can maintain for all 10 sets for…
Champlain Valley CrossFit – Fitness: Wednesday, May 20th, 2015
* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** There will be no CrossFit Kids classes this week. All other classes are on as scheduled. *** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. **** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th ***** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) Thruster: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 2) 10 minute AMRAP: 21 Single-unders 15 Air Squats 9 Shoulder-to-Overhead 75/53 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post…
Champlain Valley CrossFit – Sport: Tuesday, May 19th, 2015
* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** There will be no CrossFit Kids classes this week. All other classes are on as scheduled. *** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. **** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th ***** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) 1 Snatch+ 1-5 Strict Pull-ups or Ring Rows: EMOTM for 10 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. Pull-ups/Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. Pick a…
Champlain Valley CrossFit – Fitness: Tuesday, May 19th, 2015
* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** There will be no CrossFit Kids classes this week. All other classes are on as scheduled. *** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. **** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th ***** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) 1 Deadlift + 1-5 Ring Rows: Every 1:00 for 10 sets Warm-up as needed. Start around 70% of your 1RM Deadlift and Build as heavy as deemed fit. Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. To…
Champlain Valley CrossFit – Competition: Tuesday, May 19th, 2015
* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** There will be no CrossFit Kids classes this week. All other classes are on as scheduled. *** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. **** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th ***** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph Pre Class: 1) 20 minute EMOTM: Movement 1 – 1 Heavy Double Overhand Axle Deadlift Movement 2 – 1-10 Kipping Ring Dips For the Deadlift work with weights that you can not only pick-up but that you can put back down in a controlled manner. Pick reps you can maintain for the Ring Dips. WOD: 2) 1 Snatch+ 1-5 Strict…
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