Champlain Valley CrossFit – Competition: 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. Pre Class: 1) Snatch off Blocks (Mid-Thigh): 4 sets of 3 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset the bar between reps. Stack plates or 6″ boxes to do these, please be gentle dropping the bar. 2) Jerk: 3 sets of 3 @ 78%, 2 sets of 3 @ 81% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks, get…
Champlain Valley CrossFit – Fitness: Monday, January 19th, 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: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) Dumbbell Reverse Lunge: 3 sets of 8/side Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last week. 3) 30-20-10 – AQAP: Wall Balls 14/8 Kettlebell Swings 35/26 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds…
Champlain Valley CrossFit – Competition: Saturday, January 17th, 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) Snatch: 2 @ 70%, 2 @ 75%, 2 sets of 1 @ 77% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 2 @ 70%, 2 @ 75%, 2 sets of 1 @ 77% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 3) Push Press: 3 sets of 5 @ 70%, 3 sets…
Champlain Valley CrossFit – Sport: Saturday, January 17th, 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) 5 rounds – 3 minute AMRAP – 1 minute Rest: 3 Power Snatch 95/65 6 Push-ups 9 Air Squats Each 3 minute piece restart a Push-up number 1 Extra Work: 2) Abmat Sit-ups: 100 for time Goal is to keep constant movement. 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…
Champlain Valley CrossFit – Fitness: Saturday, January 17th, 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) 5 rounds – 3 minute AMRAP – 1 minute Rest: 3 Push-ups 6 Ball Slams 30/20 9 Air Squats Each 3 minute piece restart a Push-up number 1 Extra Work: 2) Abmat Sit-ups: 100 for time Goal is to keep constant movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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