Author: Jade

* First off congrats and great job to everyone that participated in the Open workout Friday night. A reminder to you all. YOU need to submit your score, and need to do so before Monday @ 8:00 PM. Once it is submitted it will be validated as long as it matches your score sheet. Keep up the great work and get pumped for next Friday. WOD: 1) “Cindy”- 20 minute AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats Extra Work: 2) Handstand Walk: 10 minutes Practice Work on any facet of Handstand Walking. 3) Hip Thrusts: 4 x 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

* THE OPEN STARTS TODAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT. WOD: 1) Snatch: 1.1.1 x 5 sets Warm-up as needed. All set reps should be full Squat. Rest 90-120 seconds between sets. This is a set of 3 reps, with a drop and up to 10 seconds between reps. Build as heavy as possible. 2) Clean and Jerk: 1.1.1 x 5 sets Warm-up as needed. All set reps should…

* THE OPEN IS JUST 1 SHORT DAYS AWAY. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO AND JOIN THE CHAMPLAIN VALLEY CROSSFIT TEAM. AS WE HAVE DONE FOR THE PAST 2 YEARS ATHLETES PARTICIPATING THE OPEN WILL BE DOING SO FRIDAY NIGHTS. WE WILL RUN FROM ROUGHLY 4-7 PM. HEATS WILL BE A FIRST COME, FIRST SERVE BASIS WITH A SIGN-UP. IF YOU AREN’T DOING THE OPEN AND WOULD LIKE TO STILL WORKOUT ON FRIDAY NIGHTS YOU CAN USE THE BACK ROOM TO DO THE PROGRAMMED WORKOUT. WOD: 1) 20 minute EMOTM: Odd, Open Prep, Even, Movement of Choice Open Prep movement can be any of the following, Chest-to-bar Pull-up, Toes-to-bar, Burpees, Box Jumps, Wall Balls, Deadlifts, or Shoudler-to-Overhead. Movement of Choice can be anything you like. Both movements should be movement that you are weak at. 2) AQAP: 1000m Row 50…