New Client Info – COVID Guidelines
We’re excited to see you’ve decided to join CVCF. As a new member during an unprecedented time with a number of restrictions and guidelines to our business we have some basic info you will need to be aware of, and will need to follow when training at CVCF. Please be aware there is NO grey area on any of this, it’s either follow the guidelines we have set in place or you will be unable to train with us. As/if restrictions and guidelines ease up, we will be on top of things as we want to get our business back to a sense of normalcy whenever we are able. Programming Please create an account to access the private part of our website so you can access daily programming for our gym along with our News/Events blog for up to date information. https://champlainvalleycrossfit.com/register/cvcf-member/ In…
Competition: Monday, June 22nd, 2020
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP for Warm-up: 5 Cat/Cow 10 Lateral Lunges 1:00 Cardio Get some blood flowing and your body moving. Use the Lateral Lunges as a stretch and take your time with them. 1b) 11:00 – 31:00 – Every 2:00 x 10 sets: Sets 1-3 – 5 Pause Back Squats Sets 4-6 – 3 Pause Back Squats Sets 7-10 – 2 Back Squats Pause should be 1-2 seconds in the bottom position. First 6 sets are to work on positioning. Last 4 sets are an opportunity to push some heavy loading if you want. 1c) 35:00 – 40:00 – AQAP: 40 Wall Balls 30/20 30 Double Dumbbell Russian Swings 50/35 20/15 Calories Machine This workout has a 5 minute time cap. It is meant to be a high effort/output sprinty workout. The goal should be to try and hold on…
Sport: Monday, June 22nd, 2020
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP for Warm-up: 5 Cat/Cow 10 Lateral Lunges 1:00 Cardio Get some blood flowing and your body moving. Use the Lateral Lunges as a stretch and take your time with them. 1b) 11:00 – 31:00 – Every 2:00 x 10 sets: Sets 1-3 – 5 Pause Back Squats Sets 4-6 – 3 Pause Back Squats Sets 7-10 – 2 Back Squats Pause should be 1-2 seconds in the bottom position. First 6 sets are to work on positioning. Last 4 sets are an opportunity to push some heavy loading if you want. 1c) 35:00 – 40:00 – AQAP: 40 Wall Balls 20/14 30 Russian Kettlebell Swings 70/53 20/15 Calories Machine This workout has a 5 minute time cap. It is meant to be a high effort/output sprinty workout. The goal should be to try and hold on and…
Move: Monday, June 22st, 2020
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP for Warm-up: 5 Cat/Cow 10 Lateral Lunges 1:00 Cardio Get some blood flowing and your body moving. Use the Lateral Lunges as a stretch and take your time with them. 1b) 11:00 – 31:00 – Every 2:00 x 10 sets: Sets 1-3 – 10 Landmine Squats + 10 Reverse Lunges Sets 4-6 – 8 Pause Landmine Squats + 8 Reverse Lunges Sets 7-10 – 6 Pause Landmine Squats + 6 Reverse Lunges During the rest period if you’d like additional work hop on your machine for active recovery work. Hold the bottom of the pause for 1-2 seconds each set. Build loading each set as deemed fit. 1c) 35:00 – 40:00 – AQAP: 40 Wall Balls 14/8 30 Russian Kettlebell Swings 35/26 20/15 Calories Machine This workout has a 5 minute time cap. It is meant to…
Power: Monday, June 22nd, 2020
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP for Warm-up: 5 Cat/Cow 10 Lateral Lunges 1:00 Cardio Get some blood flowing and your body moving. Use the Lateral Lunges as a stretch and take your time with them. 1b) 11:00 – 31:00 – Every 2:00 x 10 sets: Sets 1-5 – 5 Pause Back Squats Sets 6-8 – 20 D-Ball Box Step-ups Sets 9-10 – 15 Dumbbell Goblet Shrimp Squats For the Pause Back Squats start around 50-60% of your 1RM and build load as deemed fit. Pause in the bottom for 2-3 seconds each rep. For the D-Ball Steps-ups pick a load and stay fixed with it for all 3 sets. Use a box that puts your knee and hip in line when stepping up. Shrimp Squats use plates to elevated your heels with feet as close together as possible. Keep the load…
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