Champlain Valley CrossFit – Competition: Monday, January 9th, 2017
* This Wednesday, the 11th Jade, Dani, and Laura will be heading to Miami for Wodapalooza. The rest of the coaching staff has kindly worked to change their schedules to allow us to leave, and to keep every class on as scheduled. Please be mindful that the gym will be Open for classes, not for you to come in and train at your leisure. Please be respectful of all the coaches times, and also of our gym policies, if a coach is not at the gym (the doors might be open because of Fit2Perform) you CAN NOT train. ** CrossFit Kids will be cancelled Saturday, the 14th. *** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. Pre Class: 1) Row: 10 x 500m @ 2K Pace Rest 2 minutes between intervals. WOD: 2) Back Squat: Every 2:00 x 9 sets Sets 1 through 3 – 5…
Champlain Valley CrossFit – Sport: Saturday, January 7th, 2017
* Due to our continued construction CrossFit Kids class will be cancelled today, the 1/7/17 ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 20 minute Up Ladder: 1 Rope Climb 15ft 5 Deadlifts 185/135 10 Push-ups Workout is performed 1+5+10, 2+10+20, 3+15+30, and so on until 20 minutes is up. Extra Work: 2) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Ring Dips: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. Can be strict, kipping, assisted, whatever is appropriate. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, January 7th, 2017
* Due to our continued construction CrossFit Kids class will be cancelled today, the 1/7/17 ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. 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. 3) AQAP: 30/20 Calories Assault Bike 10 Rope Climbs 15ft 30/20 Calories Assault Bike Rest as needed. 4) “Johnson” – 20 minute AMRAP: 9 Deadlifts 245/165 8 Muscle-ups 9 Squat Cleans 155/105 Rest as needed. 5) 10 minute Up Ladder: 3 Strict Handstand Push-ups 3 Calories Ski Erg Workout is 3+3, 6+6, 9+9, and so on until…
Champlain Valley CrossFit – Fitness: Saturday, January 7th, 2017
* Due to our continued construction CrossFit Kids class will be cancelled today, the 1/7/17 ** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) 20 minute Up Ladder: 2 Rope Sit-to-stand 5 Deadlifts 115/75 10 Push-ups Workout is performed 2+5+10, 4+10+20, 6+15+30, and so on until 20 minutes is up. Extra Work: 2) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Friday, January 6th, 2017
* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets can be purchased HERE. WOD: 1) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets Warm-up as needed. Reference 12/9/16 for loading. Perform all 5 reps on one leg before switching to the other. Use a 2-4″ elevation. If this is too difficult stick with just a normal Reverse Lunge. 2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets Perform this as a continuation of your Lunges, starting at 10:00 on the clock. Load as heavy as possible. 3) 12 minute AMRAP: 20 Abmat Sit-ups 15 Shoulder-to-Overhead 45/35 10 Box Jump Overs 24/20 Extra Work: 4) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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