Champlain Valley CrossFit – Fitness: Monday, October 27th, 2014
*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE Class: 1) Back Squat: 3 sets of 5 @ 75% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 4 sets of 5 @ 70% + 5lbs from last week Warm-up as needed. Rest 90-120 seconds between sets. 3) 10 minute AMRAP 15 Abmat Sit-ups 15 Wall Balls 14/8 30 Single-unders Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Competitors Training Sessions
We will be hosting a couple of Competition training sessions and hosting a number of other athletes from different gyms. Anyone in our gym is welcome to attend, you don’t have to be of any certain “level,” this will be a large group training session with limited coaching. There will be no class on Friday the 21st, @ 5:45 PM, there will be a group training from 5:30 PM on for a couple of hours, and again Saturday the 22nd from 10:30 AM on for a couple of hours.
CVCF Project Day
As many of you know there are constantly little, and big projects to be done at CVCF. I unfortunately don’t have enough hours in the day to do all of them. A number of people often offer to help, so we are going to do a project day on Sunday, Novemeber 16th, from 9 AM – Noonish. Any and everyone is welcome to come in help, projects to be done are general cleaning, painting, redoing the pull-up rig, cleaning bars, etc. If you have any questions let me know, but otherwise any help would be most appreciated.
Halloween Bring a Friend Workout
This Friday, October 31st, come in dressed up and ready to workout at 5:45 PM. In addition feel free to bring any friends in. Our Next On-Ramp starts Monday, November 3rd, if you know someone on the fence about signing up bring them in and let them get a workout in.
Champlain Valley CrossFit – Fitness: Saturday, October 25th, 2014
Class: 1) 5 rounds AQAP: 400m Run 15 Deadlifts 135/95 15 Ring Rows Extra Work: 2) Sled Drag: 400m @ Bodyweight Focus on walking through your heels. Scale load as needed. Load should allow you to be in constant movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
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