Champlain Valley CrossFit – Competition: Monday, March 16th, 2015
* Paleo Challenge Winners and Photos will be announced tomorrow. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. Pre Class: 1) Halting Snatch: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. Pull the bar from the floor to just below the knee and pause for 2-3 seconds, then Snatch. All reps full Squat. 2) Jerk: 5 sets of 3 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks unless you have to. 3) Snatch Pull: 4 sets of 4 @ 105% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 4) Back Squat: Establish a 1RM Warm-up as needed. Take as many attempts as needed. Rest as needed between lifts. 5) 7 minute Up Ladder: 3 Power Clean + Push…
Champlain Valley CrossFit – Sport: Monday, March 16th, 2015
* Paleo Challenge Winners and Photos will be announced tomorrow. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Back Squat: Establish a 1RM Warm-up as needed. Take as many attempts as needed. Rest as needed between lifts. 2) 7 minute Up Ladder: 3 Power Clean + Push Jerk 95/63 3 Box Jump Overs 24/20 After the round of 3, then move to 6, 9, 12 and so on. Extra Work: 3) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 4) Muscle-up: 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: Monday, March 16th, 2015
* Paleo Challenge Winners and Photos will be announced tomorrow. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Back Squat: 3 reps Every 90 seconds x 10 sets Warm-up as needed. Start at approximately 60% of your 1RM, build as heavy as deemed fit. 2) 7 minute Up Ladder: 3 Ball Slams 40/30 3 Box Jump Overs 24/20 After the round of 3, then move to 6, 9, 12 and so on. Extra Work: 3) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Billing Policies
As of recently we have been replacing peoples credit cards left and right. It seems not a day goes by where we don’t have billing rejected because expiration dates have changed, cards have been hacked, etc. I’m reaching out to our community to help us institute a change in our billing structure that will make things run smoother for the gym, or rather make the behind the scenes administrative work less, and at the same time save us money. All of our memberships bill monthly, and for the majority of you, you use a credit card, however we do offer the option to do ACH, an automatic withdrawal through your checking account. The average credit card costs us about 2% to process, on an unlimited membership of $165, that’s $3.30 out the door that goes to credit card processing. ACH withdrawal is a…
Open 15.5 and Potluck with Redline Gear
3 of the 5 weeks of the Open are already out of the way, things are closing in quick. We want to end things with a bang so 15.5 is going to be big. Redline will be up with tons of gear and helping provide some food and beer for afterwards. In addition to our all-start athletes, there are rumors of the likes of Lauren Brooks, Cole Sager, Brook Ence, and maybe a few others flying in for the weekend to train and hang out. We hope as many of you as possible come in to hangout Friday night the 27th. Bring in a dish to help contribute to the pot. See you then!
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