Champlain Valley CrossFit – Fitness: Saturday, April 8th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following. Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room) Sunday – Open Gym from 7:00-8:30 AM WOD: 1) 4 x 5 minute AMRAP – 2 minute Rest: 40 Single-unders 30 Abmat Sit-ups 20 Shoulder-to-Overhead 65/45 10 Front Squats 65/45 Each 5 minute AMRAP starts back at rep #1 on the Jump Rope. 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. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, April 8th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following. Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room) Sunday – Open Gym from 7:00-8:30 AM WOD: 1) 2016 CrossFit Games Squat Clean Pyramid – AQAP: 10 Squat Cleans 245/165 8 Squat Cleans 265/180 6 Squat Cleans 285/195 4 Squat Cleans 305/205 2 Squat Cleans 325/215 Scale as needed. Time Cap of 12 minutes. For the sake of stimulus, scale the last bar so loading is no more than 90% of your 1RM. 2) 3 rounds AQAP: 100 Double-unders 15 Overhead Squats 155/105 9 Muscle-ups Rest as needed. 3) 15-12-9 – AQAP: Deadlifts 315/205 Burpee…
Champlain Valley CrossFit – Sport: Friday, April 7th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following. Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room) Sunday – Open Gym from 7:00-8:30 AM WOD: 1) Front Rack Reverse Lunges: 8/side Every 2:00 x 5 sets Warm-up as needed. Start around 30% of your 1RM Front Squat. Build as heavy as deemed fit. Alternate legs each rep. 2) D-Ball Bear Hug Box Step-ups: 5 x 1:00 ON/1:00 OFF Use a box height that places your hip in line with your knee. Alternate legs each rep. Load as heavy as deemed fit. Focus is on quality not speed. 3) 5 rounds AQAP: 12 Power Snatch…
Champlain Valley CrossFit – Competition: Friday, April 7th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following. Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room) Sunday – Open Gym from 7:00-8:30 AM Pre Class: 1) Assault Bike: 15/10 Calories Every 1:30 x 15 sets These should be done as Max Effort sets. If you can’t complete the work within 30 seconds, at least for the first 5-10 rounds then scale the output. 2) Snatch Pull + Snatch + Low Hang Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Reset between the Snatch Pull and Snatch. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Use…
Champlain Valley CrossFit – Fitness: Friday, April 7th, 2017
*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following. Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room) Sunday – Open Gym from 7:00-8:30 AM WOD: 1) Front Rack Reverse Lunges: 8/side Every 2:00 x 5 sets Warm-up as needed. Start around 30% of your 1RM Front Squat. Build as heavy as deemed fit. Alternate legs each rep. 2) D-Ball Bear Hug Box Step-ups: 5 x 1:00 ON/1:00 OFF Use a box height that places your hip in line with your knee. Alternate legs each rep. Load as heavy as deemed fit. Focus is on quality not speed. 3) 7 minute AMRAP: 12 Ring…
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