Champlain Valley CrossFit – Competition: Tuesday, May 30th, 2017
* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). Pre Class: 1) Snatch: 7 sets of 3 Warm-up as needed. Build as heavy as deemed fit. Drop and reset between each rep. 2) Clean and Jerk: 5 sets of 2 Warm-up as needed. Build as heavy as deemed fit. Drop and reset between each rep. WOD: 3) Front Squat Every 2:30: 7-5-3-1 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) Back Squat Every 2:30: 7-5-3-1 Warm-up as needed. Start around 60%…
Champlain Valley CrossFit – Sport: Tuesday, May 30th, 2017
* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Front Squat Every 2:30: 7-5-3-1 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 7-5-3-1 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 3 rounds AQAP: 12 Deadlifts 135/95 9 Hang Power Cleans 135/95 6 Shoulder-to-Overhead 135/95 50 Double-unders Extra Work: 4) D-Ball Bear Hug Squats: 5 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag:…
Champlain Valley CrossFit – Fitness: Tuesday, May 30th, 2017
* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Front Squat Every 2:30: 7-5-3-1 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 7-5-3-1 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 50 Single-unders 20 Deadlifts 95/65 10 Shoulder-to-Overhead 95/65 Extra Work: 4) D-Ball Bear Hug Squats: 5 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times,…
Champlain Valley CrossFit – Competition: Monday, May 29th, 2017
* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You may partition the Pull-up/Push-up/Air Squat however you like…the most common is 20 rounds of 5/10/15. Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, May 29th, 2017
* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You may partition the Pull-up/Push-up/Air Squat however you like…the most common is 20 rounds of 5/10/15. Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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