Champlain Valley CrossFit – Fitness: Monday, April 3rd, 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) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) 4 rounds for Max Reps: 40 seconds D-Ball Over the Shoulder…
Champlain Valley CrossFit – Sport: Monday, April 3rd, 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) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) 4 rounds for Max Reps: 40 seconds Power Cleans 95/65 20 seconds Rest…
Thursday Programming Is A Changing
Hey guys just wanted to give you a heads up that the programming for Thursday’s will change as of this week. We implemented our 40 minute EMOTM with “choose your own movements” some 2 years ago and it instantly boosted our Thursday attendance. What has become for many, there favorite day of the week is now coming to an END. No, just kidding, but it is going to change a little bit. You will all still be choosing your movements however Thursday’s are going to change to a 4 week rotation of how the 40 minute EMOTM is going to be structured. Just a little something for you all to keep in mind as it will affect how you program your pieces, more than anything from a volume standpoint. Here’s how things will be setup… Week 1) As is. Nothing changes. 4 Movements…
Champlain Valley CrossFit – Sport: Saturday, April 1st, 2017
*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) 20 minute AMRAP: 2 Rope Climbs 15ft 10 Toes-to-bar 20 Wall Balls 20/14 Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Strict Chin-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, April 1st, 2017
*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) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 3 rounds AQAP: 6 Rope Climbs 15ft 12 Power Cleans 225/155 24 Toes-to-bar 48 Wall Balls 20/14 Rest as needed. 4) 3…
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