Champlain Valley CrossFit – Competition: Tuesday, June 17th, 2014
* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) Snatch: Establish a 1RM Build up and establish a 1RM Snatch for today. This should be a full Squat Snatch. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 2) Clean and Jerk: Establish a 1RM Build up and establish a 1RM Clean and Jerk for today. This should be a Squat Clean and Split Jerk. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 3) 10 minute AMRAP: 10 Toes-to-bar 15 Wall Balls 20/14 200m Run Post Class: 4) Hip Extension: 4 sets of 12 Rest 90 seconds…
Champlain Valley CrossFit – Sport: Tuesday, June 17th, 2014
* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) Snatch: Establish a 1RM Build up and establish a 1RM Snatch for today. This should be a full Squat Snatch. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 2) Clean and Jerk: Establish a 1RM Build up and establish a 1RM Clean and Jerk for today. This should be a Squat Clean and Split Jerk. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 3) 10 minute AMRAP: 10 Toes-to-bar 15 Wall Balls 20/14 200m Run Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any…
Champlain Valley CrossFit – Fitness: Tuesday, June 17th, 2014
* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) Clean and Jerk: Establish a 1RM Build up and establish a 1RM Clean and Jerk for today. This should be a Squat Clean and Split Jerk. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 2) Vertical Leap: Establish a Max Use a gymnastics ring to establish a max vertical leap. 3) 10 minute AMRAP: 10 Wall Balls 14/8 15 Abmat Sit-ups 200m Run Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts,…
Membership Pricing Changes – August 1st
Below you will find a detailed breakdown of all of our pricing options that will go into effect August 1st, 2014. If you sign-up for On-Ramp in either July or August you will be eligible for membership at our current rates, however anything after that will be subject to our new rates. All of our existing members will be grandfathered into their current rates, however they need to be active members (unless they are out for an injury). The following encompasses all of our new rates and options effective August 1st, 2014. Monthly Membership – EFT Withdrawal Only Individual 2x/week (9 classes/month) – $110- Individual 3x/week (13 classes/month) – $140- Individual Unlimited – $165- Couple 2x/week (18 classes/month) – $190- Couple 3x/week (26 classes/month) – $240- Couple Unlimited – $275- *Memberships are billed monthly from the date of enrollment. Option to freeze the account for…
Champlain Valley CrossFit – Competition: Monday, June 16th, 2014
* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be the same you’ve added the last 3 weeks. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be to work heavier than last cycle. 3) 7 minute Up Ladder: 3 Squat Snatch 95/65 3 Box Jumps 30/24 then 6 + 6, 9 + 9, and so on until 7 minutes is up Post Class: 4) Reverse Hyper: 4 sets of 15 Rest 90 seconds…
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