Kristi is Leaving
We are all super sad to see Kristi go. She is an OG! Starting in the park at Dorest Street, becoming one of our first paying members, and ultimately the enthusiastic, amazing coach have all loved for the last 6 years. She will be greatly missed and today will be her last day coaching. She’ll be around for a little while still so make sure you get a chance to say hi to her. Thanks so much for all of the amazing help and memories Kristi! CVCF Friends, Some of you may have heard that John and I are moving. The rumor is true and we will be relocating to New Hampshire in August. His job has changed and he needs to be closer to Manchester. We have been here in Vermont for the last 21 years, this will be a big change!!…
Champlain Valley CrossFit – Sport: Wednesday, July 5th, 2017
*Games Fundraiser Here **Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1a) 0:00-21:00 – Every 3:00 x 7 sets: 50-75 Double-unders + 5 Push Press If you don’t have Double-unders perform 75 Single-unders + 15 Tuck Jumps. Push Press start around 60% and build as heavy as deemed fit. 1b) 21:00-30:00 – 9 minute EMOTM: 5-10 Strict Pull-ups Pick a rep range you can maintain for all 9 sets, use assistance as needed. 1c) 30:00 – 40:00 – 10 minute AMRAP: 15 Abmat Sit-ups 12 Deadlifts 135/95 9 Push-ups Extra Work: 2) Band Pull Aparts: 100 not for time Switch between over and underhand every 10 reps. 3) Seated Paralette Leg Pass Overs: 4 sets of 10/side…
Champlain Valley CrossFit – Competition: Wednesday, July 5th, 2017
*Games Fundraiser Here **Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1) Jerk Dips: 3 sets of 5 @ 100-120% Rest 90-120 seconds between sets. 2) Halting Jerk + Jerk: 7 sets Rest 2-3 minutes between sets. Build as heavy as possible. 3) Speed Deadlifts: 2 Reps EMOTM x 10 sets @ 40-50% Bar Weight + 20-30% Band Tension Warm-up as needed. Add 5-10% in band tension/load from last week. 4) 4 sets of: 27 Calorie Row 21 Shoulder-to-overhead 115/75 15 Chest-to-bar Pull-ups 9 Squat Snatch 115/75 Rest 5 minutes Rotate order each round. 2nd round should be 21 STOH, 15 PU, 9 SS, 27 Row. Keep rotating each round. 5) Log Push Press: 3 sets of…
Champlain Valley CrossFit – Fitness: Wednesday, July 5th, 2017
*Games Fundraiser Here **Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1a) 0:00-21:00 – Every 3:00 x 7 sets: 50-75 Double-unders + 5 Push Press If you don’t have Double-unders perform 75 Single-unders + 15 Tuck Jumps. Push Press start around 60% and build as heavy as deemed fit. 1b) 21:00-30:00 – 9 minute EMOTM: 5-10 Strict Pull-ups Pick a rep range you can maintain for all 9 sets, use assistance as needed. 1c) 30:00 – 40:00 – 10 minute AMRAP: 15 Abmat Sit-ups 12 Deadlifts 95/65 9 Push-ups Extra Work: 2) Band Pull Aparts: 100 not for time Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc….
Champlain Valley CrossFit – Fitness: Tuesday, July 4th, 2017
*Games Fundraiser Here **We will have one class at 9 AM on Tuesday, July 4th. ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. WOD: 1) 5 rounds AQAP: 22 Kettlebell Swings 35/26 22 Box Jumps 24/20 400m Run 22 Burpees 22 Wall Balls 14/8 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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