Champlain Valley CrossFit – Competition: Tuesday, August 29th, 2017
*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM Pre Class: 1) 18 minute EMOTM: Minutes 1-3 – 10-20 Calories Ski Erg Minutes 4-6 – 5/side Single Arm Dumbbell Overhead Squat Minutes 7-9 – 100ft Heavy Farmers Carry Pick loading/reps that you can maintain for the entire 2 cycles through. WOD: 2) Snatch High-Pull + Above the Knee Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Snatch Pull + 2 Above the Knee Hang Power Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Snatch Deadlift + Above the Knee Hang Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 2. 5a) 3 rounds AQAP: 15 Toes-to-bar 15…
Champlain Valley CrossFit – Sport: Monday, August 28th, 2017
*Membership Price Changes HERE *Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) Back Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Overhead Alternating Lunges: 5/side Every 2:00 x 5 sets Start light if you’re unsure of the movement. Perform in whatever grip width is preferable. Alternate legs each rep for a total of 10 reps. Build as heavy as deemed fit. 3) 3 rounds for Max Reps: 1 minute Burpees 1 minute Power Clean 95/65 1 minute Double-unders 1 minute Rest Each round rotate the movement you start on. Extra Work: 4) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 5) Run – 10 set of: :20 Sprint 1:40 Walk Warm-up accordingly so you…
Champlain Valley CrossFit – Competition: Monday, August 28th, 2017
*Membership Price Changes HERE *Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM Pre Class: 1) Run – 10 set of: :20 Sprint 1:40 Walk Warm-up accordingly so you can actually sprint from the first round. WOD: 2) Back Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Overhead Alternating Lunges: 5/side Every 2:00 x 5 sets Start light if you’re unsure of the movement. Perform in whatever grip width is preferable. Alternate legs each rep for a total of 10 reps. Build as heavy as deemed fit. 4) 3 rounds for Max Reps: 1 minute Burpees 1 minute Power Clean 135/95 1 minute Double-unders 1 minute Rest Each round rotate the movement you start on. Extra Work: 5) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Perform all…
Champlain Valley CrossFit – Fitness: Monday, August 28th, 2017
*Membership Price Changes HERE *Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) Back Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Overhead Alternating Lunges: 5/side Every 2:00 x 5 sets Start light if you’re unsure of the movement. Perform in whatever grip width is preferable. Alternate legs each rep for a total of 10 reps. Build as heavy as deemed fit. 3) 3 rounds for Max Reps: 1 minute Burpees 1 minute Kettlebell High-Pulls 53/35 1 minute Single-unders 1 minute Rest Each round rotate the movement you start on. Extra Work: 4) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for…
Membership Price Changes
As the summer winds to a close, gasp, it happened so quick, students come back for school, and a New Year is just around the corner, we wanted to get a quick notice out before the year ends. Some of the below changes are already in affect for newer athletes at CVCF, but all will go into full effect for all existing and new athletes as of January 1st, 2018. We wanted to give an appropriate heads up for all that this affects. 1) As of this spring we raised the student rate to $125/month for unlimited classes. This is currently in affect and all students who are currently paying our older $100/month rate will be rolled into the $125/month come January 1st. When we raised our prices some 4 years ago, this was the only price point that was not addressed, however…
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