Champlain Valley CrossFit – Sport: Tuesday, January 3rd, 2017
* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 15-12-9 Bar Facing Burpees 5-4-3 Clean and Jerks 155/105 Extra Work: 4) Toes-to-bar: 10 minutes Practice Work on any facet/progression of a Toes-to-bar. 5) D-Ball Bear Hug Hold: Accumulate 5 minutes You choose the weight. Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Fitness: Monday, January 2nd, 2016
* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. WOD: 1) 1 Front Squat + 2 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Make sure the transition between Front and Back Squat are as quick as possible. 2) 4 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Air Squats 20 seconds Rest 40 seconds Single-unders 20 seconds Rest Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, January 2nd, 2016
* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. WOD: 1) 1 Front Squat + 2 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Make sure the transition between Front and Back Squat are as quick as possible. 2) 4 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Air Squats 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 4) Row: 3 sets of… 500m @ Easy Pace 500m @ 2K Pace 500m @ Easy Pace 250m @ 1K Pace 500m @ Easy Pace 125m @ Sprint Rest 3 minutes Hold consistent paces for all Easy Paces…
Champlain Valley CrossFit – Competition: Monday, January 2nd, 2017
* Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. Pre Class: 1) Row: 3 sets of… 500m @ Easy Pace 500m @ 2K Pace 500m @ Easy Pace 250m @ 1K Pace 500m @ Easy Pace 125m @ Sprint Rest 3 minutes Hold consistent paces for all Easy Paces and for all 3 sets. WOD: 2) 1 Front Squat + 2 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Make sure the transition between Front and Back Squat are as quick as possible. 3) 4 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Air Squats 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Extra Work: 4) Glute Ham Raise: 4 sets of 8…
Champlain Valley CrossFit – Fitness: Saturday, December 31st, 2016
* Due to the construction going on CrossFit Kids will be cancelled this Saturday, the 31st. ** We will be closed Sunday, January 1st. *** Mark your calendars. CVCF Annual Holiday party is Saturday, January 28th, at Foam Brewery. Tickets will go on sale the 1st of the year. WOD: 1) 20 minute AMRAP: 10 Knees-up 20 Box Jumps 24/20 30 Alternating Lunges For safety reasons because of the quantity, all Box Jumps should be done as step-down. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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