Champlain Valley CrossFit – Fitness: Saturday, October 4th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! Class: 1) 20 minute AMRAP: 10 Front Squats 45/35 10 Box Jumps 24/20 10 Burpees Extra Work: 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Sport: Saturday, October 4th, 2014
* Progenex Order is being Placed Next Week. Get your Order in HERE! Class: 1) 20 minute AMRAP: 10 Front Squats 95/65 10 Box Jumps 24/20 10 Burpees Extra Work: 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Progenex Order
Per our recent post on Facebook it seems that a number of people are interested in getting Progenex again. To start we are going to just do a pre-order. We will be placing the order on Thursday, October 9th, so your orders need to be in by Wednesday night. Upon the shipment arriving we will either charge your account for the product ordered or if you would like to pay with cash (cash is king :-)) you can note that in the spreadsheet and pay us when you order. Price is $60 for a bag of Recovery and $70 for a bag of More Muscle. If you would like any of the other products that Progenex offers we are happy to get them, just make note on the spreadsheet. Check out Progenex HERE. Our plan is to do an order every 6 weeks, about…
Champlain Valley CrossFit – Sport: Friday, October 3rd, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM WOD: 1) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 400m Run 21 Hang Power Snatch 45/35 12 Pull-ups Extra Work: 4) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments
Champlain Valley CrossFit – Competition: Friday, October 3rd, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. Build as heavy as deemed fit, but the goal is not to max out unless your feeling really good. Work to accumulate as many reps at 80-90% as possible. 2) Power Clean + Push Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM Power Clean/Push Jerk whichever is lower of the two. Build as heavy as deemed fit, but the goal is not to max out unless your feeling really good. Work to accumulate as many reps at 80-90% as possible. WOD: 3) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 5 @…
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