Champlain Valley CrossFit – Fitness: Wednesday, January 21st, 2015
* CrossFit Kids class is cancelled Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. **** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th. WOD: 1) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week. 2) Seated Dumbbell Strict Press: 4 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 3) 3 rounds AQAP: 20 Abmat Sit-ups 20 Shoulder-to-Overhead 65/45 20 Box Jump Overs 24/20 Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal is consistent movement, scale loading as…
Champlain Valley CrossFit – Competition: Tuesday, January 20th, 2015
* CrossFit Kids classes are cancelled Tonight the 20th, Thursday 1/15, Saturday 1/17, and Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. **** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th. Pre Class: 1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 2) Clean Off Blocks (Just Above Knee): 4 sets of 3 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat….
Champlain Valley CrossFit – Sport: Tuesday, January 20th, 2015
* CrossFit Kids classes are cancelled Tonight the 20th, Thursday 1/15, Saturday 1/17, and Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. **** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th. WOD: 1) Snatch: 5 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Reps should be a full squat. 2) Clean and Jerk: 5 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Reps should be a full Squat and Split Jerk. 3) 10 minute Up Ladder: 1 Thrusters 115/75 2 Chest-to-bar Pull-ups Then proceed to 2+4, 3+6, and so…
Champlain Valley CrossFit – Fitness: Tuesday, January 20th, 2015
* CrossFit Kids classes are cancelled Tonight the 20th, Thursday 1/15, Saturday 1/17, and Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. **** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th. WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. 2) Single Leg Kettlebell Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90-120 seconds between sets. Goal should be on movement quality and balance, not weight. Goal should be to keep your leg off the ground for all 12 reps before switching to…
Champlain Valley CrossFit – Sport: Monday, January 18th, 2015
* CrossFit Kids classes are cancelled Thursday 1/15, Saturday 1/17, and Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. **** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th. WOD: 1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 30-20-10 – AQAP: Wall Balls 20/14 Power Clean 65/45 Extra Work: 3) Bent Over Barbell Row: 4 sets of 10 Rest 90-120 seconds betweens sets. Heavy as possible. 4) Hip Extension: 3 sets…
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