Author: Jade

So some of you already know this, while others do not. I just want to say a big Congratulations to our wonderful Coach and my girlfriend Dani. As of today, April 23rd, she will now be working full-time at Champlain Valley CrossFit. She has been incredibly helpful over the last year and half helping at the gym and I can’t thank her enough for being such an amazing girlfriend, coach, athlete, and member of our amazing community. Congratulations Dani, we are all so excited to have you on board full-time. Crushing it at the Garage Games Finals at CrossFit Southie – Jade

This Friday, April 27th, we will be having a bring a friend, or two or three, class at 5:45 PM. Bring anyone you want in. Afterwards we are going to have a potluck as well. Paleo food is most welcomed, but bring anything you like, and BYOB is completely acceptable. We had 50+ people last month, hope to see lots of you in this Friday for a good get together. Cheers. Bring this stuff…just not in this format – Jade

WOD: 5 minute AMRAP:2 Squat Snatches @ 135/95 every 30 seconds For every Snatch missed a 10 burpee penalty is incurred immediately at the end of the workout Immediately at 5 minutes begin AQAP:10 Front Squats 135/952 Deadlifts 135/9510 Push-ups 9 Front Squats 135/95 4 Deadlifts 135/95 10 Push-ups 8 Front Squats 135/95 6 Deadlifts 135/95 10 Push-ups 7 Front Squats 135/95 8 Deadlifts 135/95 10 Push-ups 6 Front Squats 135/95 10 Deadlifts 135/95 10 Push-ups 5 Front Squats 135/95 12 Deadlifts 135/95 10 Push-ups 4 Front Squats 135/95 14 Deadlifts 135/95 10 Push-ups 3 Front Squats 135/95 16 Deadlifts 135/95 10 Push-ups 2 Front Squats 135/95 18 Deadlifts 135/95 10 Push-ups 1 Front Squats 135/95 2 Deadlifts 135/95 20 Push-ups For results post total time to complete workout including 5 minute AMRAP, and number of Snatches missed if any were missed. Post…

WOD: 1 & 1/4 Front Squats:2 @ 45% of 1RM2 @ 55% of 1RM2 @ 65% of 1RM5 x 2 @ 75% of 1RM Rest 90 seconds between sets 3 rounds AQAP:30 Dumbbell Deadlifts 50/3520 Dumbbell Hang Power Cleans 50/3510/side Dumbbell Renegade Rows 50/35 For results post load used for 5 sets of 2 of Front Squats, and time for met-con.Post results/thoughts to comments Throwing something new into the mix today guys. Those 1 & 1/4 Front Squats will help you all develop some solid power out of the hole as well as teach you to keep that chest and elbows tall. Hadn’t broken the dumbbells out in a while, so you guys got to toss them around today. Way to push hard today everybody. Keep it up. Cheers. Zach with a nice position in the bottom of the Front Squat Tim working through the Renegade…

WOD: 8 minute AMRAP:10 Burpees15 Push Press 95/6520 Pull-ups Rest exactly 5 minutes 5 minutes to establish a Touch-and-Go 5RM Deadlift:Rest exactly 5 minutes 1 mile Run AQAP:For results post rounds and reps for the AMRAP, Max load pulled for the 5RM Deadlift, and time for 1 mile runPost results/thoughts to comments Awesome work today everybody. We had to do some running today as it seems the pending weather is RAIN! Great work on the deadlift, we saw some big numbers, and you guys got an idea for what it’s like to pick up some heavy weight in a state of duress. Hope to see lots of you tomorrow. Cheers. Ryan just finished On-ramp and has been doing a great job in his first few classes Miss Heather picking up some weight Bart hitting a nice 365lbs for the deadlift David working hard…