Champlain Valley CrossFit – Competition: Thursday, November 17th, 2016
* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy…
Champlain Valley CrossFit – Fitness: Wednesday, November 16th, 2016
* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) 21 minute EMOTM: 1 – 5 Bench Press 2 – 10 Seated Banded Pause Rows 3 – 10-20 Abmat Sit-ups Warm-up as needed. For Bench Press try to build on your loading from last week. Banded Rows pause at the chest for 1 second each rep. Pick a rep count for the Abmat Sit-ups that you can maintain for all 7 sets. 2) 12 minute AMRAP: 15 Kettlebell Swings 35/26 15 Knee Push-ups Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken….
Champlain Valley CrossFit – Competition: Wednesday, November 16th, 2016
* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) 20 minute EMOTM: Minutes 1-10 – 2 Halting Jerks Minutes 11-20 – 1 Jerk Warm-up as needed. Start around 60% of your 1RM Jerk and build as deemed fit. For Halting Jerks hold the bottom of the dip for 2 seconds. 2) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy…
Champlain Valley CrossFit – Sport: Wednesday, November 15th, 2016
* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) 21 minute EMOTM: 1 – 5 Bench Press 2 – 10 Seated Banded Pause Rows 3 – 10-20 Abmat Sit-ups Warm-up as needed. For Bench Press try to build on your loading from last week. Banded Rows pause at the chest for 1 second each rep. Pick a rep count for the Abmat Sit-ups that you can maintain for all 7 sets. 2) 12 minute AMRAP: 15 Kettlebell Swings 70/53 15 Push-ups Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. 4)…
Fall 2016 Soft Goods Order
It’s that time of year, time to pick up some warmer clothing for the winter. This will be our only run of gear until Spring time so whether you’re looking to pick-up something for yourself, or a Christmas gift for someone make sure you sign-up accordingly. While we will be ordering a handful of extra T-shirts for stock, the other items will be sign-up order only. We aren’t ordering extras if you don’t sign-up there won’t be something for you. All you need to do is put your name and size down, we’ll take care of billing you for them when they come in, in December. Order is going in Monday, November 28th so that they’re here well before the Holidays. You’ve got two weeks to put your name down, but why wait, do it now! All items are laid out in the…
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