Champlain Valley CrossFit – Sport: Wednesday, August 1st, 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: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 5 Bench Press Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Last set doesn’t have to be your heaviest,…
Champlain Valley CrossFit – Competition: Tuesday, July 31st, 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) 18 minute EMOTM: 1-3 – Ski/Bike/Row/Run 4-6 – 3-5 Double KB Push Press + 3-5 OHS 6-9 – 3-5 Bar Pull-Overs Pick weights, efforts, etc. that you can maintain for both cycles….
Champlain Valley CrossFit – Sport: Tuesday, July 31st, 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) Every 1:30 x 7 sets: 2 High Hang Muscle Snatches + 2 Snatch Push Press + 2 Overhead Squats Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed…
Champlain Valley CrossFit – Fitness: Tuesday, July 31st, 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) Every 3:00 x 7 sets: 50m Farmers Carry + 10 Ball Slams + 30 second D-Ball Bear Hug Hold For all movements work as heavy as possible at a maintainable weight. Efforts should be…
Champlain Valley CrossFit – Fitness: Monday, July 30th, 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: 6-4-4-3-3 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) Single Arm Overhead Kettlebell Reverse Lunge: 8/side Every 2:30 Warm-up as needed, and start light especially…
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