April 1st Programming Shift + New Classes + New Intro
As always we like to give everyone a heads up when we make changes in the gym. First I want to thank everyone who was kind enough to give us their feedback in our survey earlier this year. While we always have an idea/vision/direction for CVCF, getting some feedback about what you are all looking for helps us fine-tune that vision in hopes of providing our gym community as a whole with the options you’re all looking for the most. First up, we’ve decided to add another class to our schedule. Dani will be running our new “Core Mobility” class Wednesday mornings at 8:00 AM. This class will be a blend of Yoga, Mobility, Core and PT work. The class will be an hour long with a goal of helping your bodies feel “fresh” and providing a class that will help drive some…
Champlain Valley CrossFit – Competition: Monday, April 1st, 2019
*April 1st Programming Shift + New Class + New Intro Program HERE **Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 ***Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: Session A: 1) Every 1:30 x 10 sets: Power Clean + Hang Clean Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean Pull: 4 sets of 3 @ 100% Rest 2-3 minutes between sets. Reset on the floor between reps. Use straps if you need them/have them. 3) 5 sets of: 1 Pause Front Squat + 3 Front Squats Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) 5 sets of: 1 Pause Back Squat…
Champlain Valley CrossFit – Fitness: Saturday, March 30th, 2019
*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) 5 rounds AQAP: 400m Run + 3 rounds of… 5 Ring Rows 10 Push-ups 15 Air Squats Extra Work: 2) Sled Drag: 400m @ Bodyweight Goal stimulus is continuous movement, scale loading as needed. This is not for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Saturday, March 30th, 2019
*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) 5 rounds AQAP: 400m Run + 3 rounds of… 5 Pull-ups 10 Push-ups 15 Air Squats Extra Work: 2) Sled Drag: 400m @ Bodyweight Goal stimulus is continuous movement, scale loading as needed. This is not for time. 3) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, March 30th, 2019
*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19 **Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1) AQAP: 15 Clean and Jerk 135/95 12 Clean and Jerk 185/135 9 Clean and Jerk 205/145 6 Clean and Jerk 225/155 3 Clean and Jerk 265/175 6 Clean and Jerk 225/155 9 Clean and Jerk 205/145 12 Clean and Jerk 185/135 15 Clean and Jerk 135/95 Scale as needed. Reps are all anyway, anyhow. 2) 5 rounds AQAP: 400m Run + 3 rounds of… 5 Chest-to-bar Pull-ups 10 Push-ups 15 Air Squats Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
