Champlain Valley CrossFit – Competition: Monday, May 15th, 2017
* We’re getting Married HERE ** 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. Pre Class: 1) Row: 3 x 2000m Rest 3 minutes between intervals. Goal should be consistent pace. WOD: 2) Front Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Back Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) For Max Reps: 4 x 40 seconds Burpees – 20 seconds Rest 4 x 40 seconds Air Squats – 20 seconds Rest 4 x 40 seconds D-Ball…
Champlain Valley CrossFit – Fitness: Monday, May 15th, 2017
* We’re getting Married HERE ** 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. WOD: 1) Front Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) For Max Reps: 4 x 40 seconds Burpees – 20 seconds Rest 4 x 40 seconds Air Squats – 20 seconds Rest 4 x 40 seconds D-Ball Over the Shoulder 70/50 – 20 seconds Rest Perform all 4 rounds of one…
We’re Getting Married
As many of you know, and well some of you don’t (some think we’re already married, others don’t even know we’re engaged), Dani and I are getting married this fall. With such a huge community at the gym we can’t individually invite each an everyone of you, the invitations alone would cost a small fortune. With that said, we would like to leave an open invitation to our wedding to any of our members. Some of you we’ve know for years, other just months, either way, if you’d like to come, we’d love to have you. With that said, you should know it’ll be a TRIP. We are getting married in Sint Maarten/Saint-Martin in the Caribbean. The date is Friday, November 17th, 2017. So, if you think you’d like to make the trip and come enjoy our special day with us, please reach…
Champlain Valley CrossFit – Competition: Saturday, May 13th, 2017
WOD: 1) AQAP: 10-8-6-4-2 Clean and Jerk 225/155 5-4-3-2-1 Snatch 225/155 Lifts are anyway, anyhow. 2) “Regionals 17.1” – AQAP: 1200m True Form Run Then…12 rounds of… 4 Strict Handstand Push-ups 8 Chest-to-bar Pull-ups 12 Air Squats Wear a weight vest 20/14 3) “Regionals 17.2” – 21-15-9 – AQAP: Alternating Dumbbell Snatch 80/55 Ring Dips Snatches are anyway/anyhow. 4) AQAP: 10 Legless Rope Climbs Scale as needed to get a conditioning stimulus. 5) Sled Drag: 400m Light. Use this to walk out your legs. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Saturday, May 13th, 2017
WOD: 1) 30 minute AMRAP: 10 Dumbbell Man Makers 35/25 400m Run/500m Row or Ski/1000m Assault Bike Pick a mono structural movement to use for the workout. One Man Maker consists of whole body on the floor, Clean the Dumbbells, Front Squat, and Shoulder-to-Overhead. Extra Work: 2) Band Pull Aparts: 100 not for time Focus on position over speed. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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