Category: events

Whether you’re brand new or have been coming for CrossFit for a year or more, for many of you a Pull-up is one of the most sought after movements for some of you. Sunday, February 22nd, Nate will be putting on a Pull-up clinic to help you guys get your first Kipping Pull-up, maybe to clean up your rhythm, or to just work on your general positioning and safety. The Session will run from 11:15 after Open gym, until 12:00.  Cost is $5 cash upfront. Whether you’re looking for your first pull-up or want to clean up your movement for the Open this is a great chance to work on the movement.

We’ve been just a touch behind with getting these done, but we finally found a hoodie to get our new sweatshirts printed on. As many of you know we have a full range of sizing hanging at the gym, please make sure you try them on to get the proper fit…we only have up to XL, but they make up to a 4XL for the larger folks in the gym. The hoodie will be the mock-up pictured below. We will be going with a basic white print, that way you can order any color of the hoodie, grey/black, green, blue, or red. In addition we are going to do a run of t-shirts with the same print, they will also be done with a white print, you can choose any of the colors at the link here they will be done on Canvas…

The Open is just around the corner, the first workout is getting released on Thursday, February 26th, and an additional workout will be released each week for the following 4 weeks on Thursday nights. As has been done in the past years we will be performing the Open workouts at Champlain Valley CrossFit on Friday nights, starting around 3:30 PM and running until around 7:30 PM. This will be the only scheduled time to perform the workouts, workout’s can be made up on Sunday during Open gym, but that will not be the priority of the coach who is running Open Gym on Sunday’s. Last year we had just over 100 people sign-up for the Open, and this year with the addition of the Scaled division I hope we’ll see even more. I strongly encourage every person to sign-up and come take part…

The time has come and the Paleo Challenge is just around the corner. Traditionally we have started the Paleo Challenge the beginning of January and gone for anywhere from 45-60 days. We know 60 days is a long time to be committed to something and one of the biggest faults of our Paleo Challenge is that it’s just a little too long for people to stay engaged. For this year the Paleo Challenge will be just 30 days. In addition we are going to start it in February. We’ve found most people, given it’s the New Year are a little more focused at the beginning of January for everything they do, so this year we are going to start the beginning of February at a time when many folks are starting to lose focus a bit. Like years past $20 cash is the…

So last Monday, December 15th we started a new 12 week block of training. For a good portion of our strength work this cycle we are just going to be working on what is called linear periodization. This is one of the most basic ways to attack strength training and while often people will say it doesn’t work well for advanced lifters that is just not true, and for newer lifters this is often the way to get the most bang for your buck. The idea is really quite simple, do a little more each week, by adding a little more weight to the bar each week your body should respond by growing stronger. Eventually you’ll have to tap out as you just can’t keep adding weight forever, but this is a very basic, and tried and true method of getting stronger for…