Champlain Valley CrossFit – Sport: Thursday, January 15th, 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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups,…
Champlain Valley CrossFit – Competition: Wednesday, January 15th, 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) Back Squat: 5 sets of 3 @ 85%+ Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max reps. 2) 2-Position Clean: 5 sets @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Order is Floor then Below the Knee Hang. All reps full Squat. 3) Muscle Snatch: 4 sets of 4 @ 65% Warm-up as needed. Rest…
Champlain Valley CrossFit – Sport: Wednesday, January 14th, 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) Jerk: 20 minutes to Establish a Max for Day, then 4 sets of 1 @ 80% Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. Establish a Max for Day then bring the weight down to 80% of today’s heaviest lift. 2) AQAP: 1000m Row 50 Wall Balls 20/14 30 Pull-ups Extra Work: 3) Row: 20 x :30/:30 This is…
Champlain Valley CrossFit – Fitness: Wednesday, January 14th, 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) 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 Military Press: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) AQAP: 1000m Row 50 Wall Balls 14/8 30 Ring Rows Extra Work: 4) Sled Drag: 400m @ Bodyweight Goal should be consistent movement scale loading accordingly to get desired…
Champlain Valley CrossFit – Competition: Tuesday, January 13th, 2015
* Mat is actually back Olympic Class is on tonight. ** 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% Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 2) Power Clean: 5 sets of 3 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Sets should be Touch-and-Go. WOD: 3) Snatch High-Pull: 5 sets of 3 @ 70% Warm-up as needed. Rest 90-120 seconds…
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