Champlain Valley CrossFit – Fitness: Saturday, September 29th, 2018
*Please be mindful as the weather is turning, or CF Burn classes will be moving inside (we are looking to expand this schedule)…this means at those times, the back room will be in use for one of the two classes going on. Please be respectful that there are two classes going on. Please don’t make us hound you to move out of the space. This accounts for 1 hour of the approximately 90 hours/week we are open. If you plan on being in the gym Tuesday at 5:30 PM, please plan on participating in class or you can use the small back storage area. WOD: 1) AQAP: 800-700-600-500-400-300-200-100m Run 24-21-18-15-12-9-6-3 Wall Balls 14/18 8-7-6-5-4-3-2-1 Deadlifts 135/95 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, September 29th, 2018
*Please be mindful as the weather is turning, or CF Burn classes will be moving inside (we are looking to expand this schedule)…this means at those times, the back room will be in use for one of the two classes going on. Please be respectful that there are two classes going on. Please don’t make us hound you to move out of the space. This accounts for 1 hour of the approximately 90 hours/week we are open. If you plan on being in the gym Tuesday at 5:30 PM, please plan on participating in class or you can use the small back storage area. WOD: Session A: 1) Run: 8K @ Moderate Pace Distance references if you are changing modalities HERE Session B: 1) Strict Press: 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% Rest 2-3 minutes between sets. 2) Weighted Rope…
Champlain Valley CrossFit – Sport: Friday, September 28th, 2018
*Please be mindful as the weather is turning, or CF Burn classes will be moving inside (we are looking to expand this schedule)…this means at those times, the back room will be in use for one of the two classes going on. Please be respectful that there are two classes going on. Please don’t make us hound you to move out of the space. This accounts for 1 hour of the approximately 90 hours/week we are open. If you plan on being in the gym Tuesday at 5:30 PM, please plan on participating in class or you can use the small back storage area. WOD: 1) Every 1:30 x 7 sets: 2 Low Hang Snatch Pulls + Hang Snatch + Overhead Squat Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: 2 Low…
Champlain Valley CrossFit – Competition: Friday, September 28th, 2018
*Please be mindful as the weather is turning, or CF Burn classes will be moving inside (we are looking to expand this schedule)…this means at those times, the back room will be in use for one of the two classes going on. Please be respectful that there are two classes going on. Please don’t make us hound you to move out of the space. This accounts for 1 hour of the approximately 90 hours/week we are open. If you plan on being in the gym Tuesday at 5:30 PM, please plan on participating in class or you can use the small back storage area. WOD: Session A: 1) C2 Bike: A) 5:00 Easy Warm-up B) 8 x 200m Sprint – Rest 1:30 C) 4 sets of – 3 x 1000m @ 80-90% – Rest 2:00 – Rest 5:00 Between sets Maintainable paces across each respective…
Champlain Valley CrossFit – Fitness: Friday, September 28th, 2018
*Please be mindful as the weather is turning, or CF Burn classes will be moving inside (we are looking to expand this schedule)…this means at those times, the back room will be in use for one of the two classes going on. Please be respectful that there are two classes going on. Please don’t make us hound you to move out of the space. This accounts for 1 hour of the approximately 90 hours/week we are open. If you plan on being in the gym Tuesday at 5:30 PM, please plan on participating in class or you can use the small back storage area. WOD: 1) Every 3:00 x 7 sets: 10 Dumbbell Bench Press + 10 V-Ups + 10 Double Bent Over Dumbbell Row Pick weights you can maintain for all 7 sets. This is not for time, but move with intent between…
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