Champlain Valley CrossFit – Fitness: Tuesday, August 7th, 2018
*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. WOD: 1) Every 3:00 x 7 sets: 15 Russian Kettlebell Swings + 20 Bench Ski Jumpers + 20-30 second Hollow Hold Pick weights/efforts that you can maintain for 7 sets. The Ski Jumpers are 20 total, or 10/side. 2) 10 minute Up Ladder: 4 Ball Slams 40/30 4 Knees-up 30 Heavy Rope Single-unders Jump Rope Reps stay fixed. Ladder is 4+4+30, 8+8+30, 12+12+30 and so on until 10 minutes is up. Extra Work: 3) Cable EZ Bar Upright Row: 4 sets of 20 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Monday, August 6th, 2018
*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. **Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) Run: 5K For time. 2) Back Squat: 6-4-3-3-2 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 3) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30 Warm-up as needed. Start at a…
Champlain Valley CrossFit – Sport: August 6th, 2018
*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. **Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) Back Squat: 6-4-3-3-2 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and…
Champlain Valley CrossFit – Fitness: Monday, August 6th, 2018
*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. **Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) Back Squat: 6-4-3-3-2 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and…
Champlain Valley CrossFit – Competition: Saturday, August 4th, 2018
*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games. **Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down. WOD: 1) AQAP: 30 Clean and Jerks 225/155 Anyway, anyhow. Scale as needed…no longer than 10 minutes. 2) “Helton” – 3 rounds AQAP: 800m Run 30 Burpees 30 Dumbbell Squat Cleans 50/35 Scale as needed. 3) 10 rounds…
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