Champlain Valley CrossFit – Sport: Thursday, December 25th, 2014
* Week 1 Strength Is Done, Now Where? HERE ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th *** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th WOD: 1) “CVCF 12 Days of Christmas”- AQAP: 1 Double-under x 10 2 Snatches 165/113 3 Muscle-ups 4 Front Squats 165/113 5 Hang Power Cleans 165/113 6 Chest-to-bar Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 88/62 10 Box Jumps 30/24 11 Handstand Push-ups 12 Clean and Jerks 165/113 SCALE AS NEEDED. This workout is performed exactly like the song. It is 12 rounds, you start with 1, then 2,1, then 3,2,1,…
Champlain Valley CrossFit – Fitness: Thursday, December 25th, 2014
* Week 1 Strength Is Done, Now Where? HERE ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th *** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th WOD: 1) “CVCF 12 Days of Christmas”- AQAP: 1 Double-under x 10 2 Snatches 165/113 3 Muscle-ups 4 Front Squats 165/113 5 Hang Power Cleans 165/113 6 Chest-to-bar Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 88/62 10 Box Jumps 30/24 11 Handstand Push-ups 12 Clean and Jerks 165/113 SCALE AS NEEDED. This workout is performed exactly like the song. It is 12 rounds, you start with 1, then 2,1, then 3,2,1,…
Champlain Valley CrossFit – Competition: Wednesday, December 24th, 2014
* Week 1 Strength Is Done, Now Where? HERE ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th *** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th WOD: 1) Back Squat: 5 sets of 3 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Your fifth set is a Max Reps set. Add 2.5-5lbs from last week 2) Muscle Snatch: 5 @ 65%, 4 @ 70%, 2×3 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. % is of your Max Muscle Snatch. If you don’t know your Max Muscle Snatch take approximately 70%…
Champlain Valley CrossFit – Sport: Wednesday, December 24th, 2014
* Week 1 Strength Is Done, Now Where? HERE ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th *** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th WOD: 1) Halting Jerk: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of the dip for 2 seconds. 2) Push Press: 3 sets of 4 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) 10, 9, 8…3, 2, 1 – AQAP: Deadlifts 115/75 Shoulder-to-Overhead 115/75 Alternating Lunges Lunges are per side, so for the first round you do 10/side, then 9/side, etc. etc. Extra Work: 4) Sled Drag: 400m…
Champlain Valley CrossFit – Fitness: Wednesday, December 24th, 2014
* Week 1 Strength Is Done, Now Where? HERE ** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th *** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th WOD: 1) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs to your sets from last week. 2) Handstand Hold: 5 sets of Max Time Rest 60 seconds between sets. Kick down if you can hold longer than 60 seconds. 3) 10, 9, 8…3, 2, 1 – AQAP: Kettlebell Swings 35/26 Push-ups Alternating Lunges Lunges are per side, so for the first round you do 10/side, then…
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