Champlain Valley CrossFit – Competition: Tuesday, December 23rd, 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 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 to last weeks sets. 2) 20 minute EMOTM: Odd, 10m Handstand Walk, Even, 1-2/side Dumbbell Snatch 100/70 If you don’t have a Handstand Walk, use this time to work on it. Alternate sides each reps on the Dumbbell Snatch,…
Champlain Valley CrossFit – Sport: Tuesday, December 23rd, 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) Clean and Jerk: 3 sets of 1 @ 77.5% Warm-up as needed. Rest 90-120 seconds between sets. Each rep is full Squat Clean and Split Jerk. Focus on making each rep perfect. 2) Clean Pull: 3 sets of 3 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. Percentage is of your Max Clean Power or Full whichever is higher. This is a positioning drill focus on an even pull…
Champlain Valley CrossFit – Fitness: Tuesday, December 23rd, 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) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs to your sets from last week. 2) Stiff Leg Deadlifts: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be heavier than last week. 3) 22 minute AMRAP: 12 Deadlifts 65/45 23 Back Squats 65/45 12 Ring Rows Today we will be remembering one of our members Bryant Chase who passed…
Champlain Valley CrossFit – Competition: Monday, December 22nd, 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 Pre Class: 1) Power Snatch + 2 Snatch: 2 sets @ 70%, 3 sets @ 75% Warm-up as needed. Rest 90-120 seconds betweens sets. Use straps if you need them/have them. 2) Jerk: 5 sets of 3 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. Use blocks if you need them/have them. 3) Clean Pull: 5 sets of 5 @ 93% Warm-up as needed. Rest 90-120 seconds between sets. Use straps. WOD: 4) Front…
Champlain Valley CrossFit – Sport: Monday, December 22nd, 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) Front Squat: 3×5 @ 70%, 3×3 @ 80%, 3×1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs to all sets from last week. 2) AQAP: 21-15-9 Thrusters 75/53 12-9-6 Chest-to-bar Pull-ups Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. Last set is a Drop set, this should be 3 sets of Max Reps with…
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